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Punk In Drublic
01-07-2005, 04:47 PM
Well, I figured I would create a journal to keep me motivated. I am currently working out at my schools gym, its very big and there is hardly anyone there lifting, so thats good. Anyway, one of my football coaches wants to work with me and another lineman, and basically be there to make sure we bust our ass each and every day. I did 1 day of it (it was a Monday - Legs) and I was completely destroyed and I liked it. The problem was I had to get my wisdom teeth removed and I got very sick and couldn't lift for two weeks. Now I am back and I am going on my coaches routine.

My goal is to get as big as possible as it is my Senior Year of Football. I play OT and DT but I might want to try out for TE as our Football team needs one. My diet isn't too specific yet, just eat eat eat. I am aiming for 4400+ cals a day, and I am going to be spending next week figuring out my Diet.

I will update on Monday with the Monday Routine... if I am not passed out in my car on the side of the road. :hello:

Starting Weight: 200lbs
Starting 1RM Squat: 300lbs
Starting 1RM Bench: 180lbs

andy51
01-10-2005, 04:29 PM
Good luck and i will make sure your ass is kicked (im the other lineman)

Optimum08
01-10-2005, 04:34 PM
u should update with the workout Punk.....(im the linebacker who romps over both the linemen)

Punk In Drublic
01-10-2005, 04:42 PM
Alright today I definatley got my ass kicked but it was good... I feel I got a definate leg workout in.

Here is the routine for today:

Monday - Legs

Squats
10x135
8x185
6x205
4x225
2x245
4x225
6x205

I got sick in between the second to last and last sets but I got through them with a spotter. This was only the beginning of the asskicking...

Straight Legged Deadlifts
8x95
8x95
8x95

I felt like the weight was easy, but since I was on the virge of vomiting it got progressivley harder. Third set was a bitch to finish.

Leg Curls
8x30
8x30
8x30

We have a leg curl machine and I put it on 40lbs but it was too much. 30 seemed too light but the damned thing didnt have a 35. At this point in time I was vomiting in my mouth but if I just sat down for about 30 seconds it went away.

Shoulder Shrugs
8x45
8x45
8x45

Did these with two 45lb dumbbells. Don't ask why I have shoulder shrugs on Leg day. I think im going up to 50lbs for next week.

Leg Extensions
8x60
8x60
8x60

Did these on the machines. These were very easy but I was shaking so much 70 was too much. I plan to go up to 70lbs next week.

Tomorrow is Chest. I will update this when I get the routine down. Right now its time to eat some FOOD and then I think its time for a nappy poo.

cphafner
01-10-2005, 07:29 PM
Good luck with the journal. I take it your a NOFX fan?

Punk In Drublic
01-10-2005, 08:01 PM
Of course! Thanks for the words, buddy.

-TIM-
01-10-2005, 08:36 PM
I was going to ask about the shrugs on leg day, but you said not to. Good luck.

Punk In Drublic
01-11-2005, 04:29 PM
Ok a little update:

Today was chest.. I will edit this post with the routine later. I have been eatting like a horse; last night I had a 1100 calorie meal, and I just got done having 3 servings of tuna (45gs protein .. not much cal) and a ham and cheese sandwhich (20g protein, once again, not much cal). I plan to being having a hefty dinner tonight... hopefully can get passed the 1k mark.

Anyway, todays lift session was good... but not great. I found out I have no muscle endurance in my chest. I got through about 2 or 3 of my bench press sets and then had to go to ****ty weight. But like I said, I will update that later. For now, I have someone to attend to! :D

cphafner
01-11-2005, 07:18 PM
Of course! Thanks for the words, buddy.

Good stuff. I popped on Punk in Drublic for the 1st half of my workout today.

andy51
01-12-2005, 08:17 PM
give us an update big boy

Punk In Drublic
01-12-2005, 09:03 PM
Lol, k.

Here is Tuesday - Chest. This is all based on memory.

Tuesday - Chest

Flat Bench Press

Wow I completley ****ed up on bench and started with too much weight and then my chest just like, started crying. So it was really pathetic benching. All I remember was having 35s on each side. Damn't.

Hammer Curls
8x30
8x30
8x25

Easy. Hopefully next week I can get a 3 set with 30s.

Tricept Press Down
10x80
8x100
8x100
40x40

This was machine weight. The last set was a burn out.

Dumbbell Incline Bench
8x45
8x40
8x35

Damn this sucked. I couldn't find a weight I was comfortable with.

Single Arm Preacher Curls
6x25
6x25
6x25

The 6th curl is a really slow one.

Kick Backs
8x35
8x35
8x35

Ok, I cant explain it but these were hard, but I think it was just on form. I didn't feel any type of or burn or anything, it was just awkward to get the weight up in the air.

Yea my chest day doesnt look like much because my bench got screwed up. But my coach says when we find the weight we are going to do a 10-8-6-4-2-4-6 work out for it (just like the squats).

My chest is so tired (not sore) and my legs are so insanely sore. This sucks because I lift after school, but during school I have weights, and one of the football coaches wants me on legs every other day. Its ****ing impossible to squat 135 when I can't even do a body squat. He was like "Oh, you need to work on those". WTF.

Anyway today was supposed to be Med Ball training and Running Stairs, but coach never showed up? I guess he got a new video game...

andy51
01-12-2005, 09:09 PM
Haha what did you eat tonight?

andy51
01-13-2005, 07:30 PM
Im not letting you off this easy give us an update

PizDoff
01-13-2005, 08:25 PM
*Shocked!*

Underage drinking!

andy51
01-13-2005, 08:49 PM
huh?

Punk In Drublic
01-14-2005, 03:11 PM
punk in drublic = drunk in public. you got me. Im eatting a ton. I will update later.

Punk In Drublic
01-18-2005, 05:53 PM
Ok. Wow I have a lot of catching up to do. Ok, so I left off on Tuesday (01/11). Wednesday is Med Ball training and stairs, but our coach never showed up so we didn't do anything. Thursday was Lower Body and Friday was Upper Body.

Thursday 01/14/05 - Lower Body

Squats
10x95
8x135
6x185
4x205
2x225
4x205
6x185

I went 20 pounds lighter because I was really, really sore today. I did get through it, only needing a spot on the 2 rep.

Straight Leg Deadlifts
8x135
8x135
8x135

Went for a bigger weight today, it seems to be the perfect weight for now.

Leg Curls
8x30
8x30
8x40

These were really easy, will definatley go to 40 or more for all sets next time.

Shoulder Shrugs
8x50 DBs
8x55
8x55

Going to try for three sets of 55 or more next time.

Leg Extensions
8x60
8x70
8x70

Once again, trying for 70 or more for next weeks workout.

Punk In Drublic
01-18-2005, 05:55 PM
Friday 01/15/05 - Upper Body

Bench Press
10x95
8x135
3x155
5x135

Next time I am going to use a charted BP workout. This is getting rediculous.

Hammer Curls
8x25
8x30
8x30

Going to go for three sets of 30 or more next time.

Tricep Pull Downs
8x100
8x120
8x120
40x40

Incline DBs
8x30
8x35
8x35

Single Arm Preacher Curls
6x25
6x25
6x25

Punk In Drublic
01-18-2005, 05:59 PM
Monday 01/17/05 - Lower Body

Squat
10x135
8x185
6x205
4x225
2x245
4x225
6x185

Didn't need a spot on any of these. Going to try to go 5 - 10lbs more on each for next workout.

Straight Leg Deadlifts
8x135
8x135
8x135

Seemed like I could do about 10lbs more.

Leg Curls
8x40
8x50
8x50

Last two sets were tough and the last one I had ****ty form on the last two reps. Going to try for 3 sets of 50 or more next week.

Shoulder Shrugs
8x55 DBs
8x55
8x55

Going to try for 60lb dumbbells nextweek.

Leg Extensions
8x70
8x70
8x70

Punk In Drublic
01-18-2005, 06:05 PM
Tuesday 01/18/05 - Upper Body

Lateral Raises
8x20
8x20
8x20
40x5

Hammer Curls
8x25
8x30
8x30
8x30

Tricep Pull Downs
8x120
8x120
8x120
40x40

Incline DBs
8x35
8x35
8x35

I did these on a more-inclined bench than last week. They were easy but I felt I was arching my back too much to push the weight up. I will be using the same amount of weight till I can get the form down and not arch my back.

Single Arm Preacher Curls
6x30
6x25
6x30

Going to try for three sets of 30 or more next workout.

Bench Press
5x135
4x145
3x150
2x160
1x170
10x115

I am doing a new workout for my bench press. Its called the 5-4-3-2-1 (can't imagine why) and I am starting the workout on 180. It was tough and couldn't get through a couple of the reps without the help of a spotter.

Edit: I just noticed that my Upper Body workout doesnt have any Lat work in it. I will be adding some form of Lat work out this Friday.

Edit dos: I'm also thinking about doing a burnout for curls but I really dont want to curl the pink dumbbells 40 times.

Optimum08
01-18-2005, 06:50 PM
bueno update buddy...5-4-3-2-1 is the way to go...im a big fan...next week im back in the leg workout albeit a bit lighter....at this rate your gonna be gainin those lbs. and puttin on that muscle in no time...just keep doin what u doin...

andy51
01-18-2005, 07:30 PM
wow your curls are like as high as mine. I think you may almost finish a bench workout soon.

Punk In Drublic
01-18-2005, 08:59 PM
what can i say... i curl for the gurls.

andy51
01-18-2005, 09:29 PM
haha yes yes you do and you do it well (i dislike punctuation

Punk In Drublic
01-20-2005, 03:36 PM
Thursday 01/20/04 - Lower Body

Squats
10x135
8x195
6x215
4x235
2x255
4x235

I'm REALLY pissed off I couldn't get in my last 6 set. I did these during weights class and instead of getting in my last 6 set I had to go throw rainbow colored plastic balls around for half an hour. I hate my coach.

Straight Leg Deadlifts
8x135
8x135
8x135

Going to try for 5 more lbs, if thats easy then I will add 10lbs.

Leg Curls
8x50
8x50
8x50

Shoulder Shrugs
8x60 DB
8x60
8x60

Going to try for 65 or more next time.

Leg Extensions
8x80
8x90
8x90
10x100

Going to go for 3 sets of 100lbs or more next time.

Upper Body tomorrow.

andy51
01-20-2005, 03:58 PM
Looking good, good improvements

Optimum08
01-20-2005, 04:07 PM
:withstupi

Punk In Drublic
01-25-2005, 03:34 PM
Monday 01/24/04 - Lower Body

Squats
5x220
4x240
3x250
2x270
1x280
10x140

Going to be doing 5-4-3-2-1-10 workouts for squats now.

SLDLs
8x145
8x145
8x145

Leg Curls
8x50
8x60
8x60

Shoulder Shrugs
8x70 DB
8x70
8x70

Leg Extensions
10x100
10x100
10x100

Going to go up to 110 or more.

Punk In Drublic
01-25-2005, 03:41 PM
Tuesday 01/25/04 - Upper Body
Bench Press
5x140
4x160
3x170
2x180
1x190
10x135

Needed help on the the last rep of the 3 rep and all the rest.

Incline Press
5x120
4x130

My chest was taxed so I decided needing a spot on every single rep was rediculous, so I just quit. Also, I did these during 6th hour, so I then went to 7th hour then came back when school was over to do the rest of my workout.

Shoulder Later Raises
8x20
8x20
8x20
40x5

Time to go up to 25s.

Hammer Curls
8x30
8x30
8x30

Going up to 35s next workout.

Tricep Press Down
8x70
8x80
8x80

I was going to do 130lbs (10 more than last weeks), but because of the heavy bench and incline earlier in the day, my tricep's gave up on me.

Incline Dumbbell
8x30

I was going to go up to 40s, but my chest was too tired. Just did one set and gave up on these.

Single Arm Preacher Curls
6x30
6x30
6x30

Right arm got through it ok, left arm sucked wang. Yes, wang.

Single Arm Rows
8x50 DB
8x50
8x50

Lat Pull Down
8x100
8x100
8x100

Going to go up 10lbs or more next workout.

cphafner
01-25-2005, 09:15 PM
good to see you keep up with the journal. Leg power is looking imnpressive! I wish I was squatting at 16yrs old...someone lend me a time machine please!

Punk In Drublic
01-25-2005, 09:45 PM
good to see you keep up with the journal. Leg power is looking imnpressive! I wish I was squatting at 16yrs old...someone lend me a time machine please!

Lol, maybe its just my school, but my squat is pathetic for my size. There is a god who is 18 and squats like 550 or something. Plus my two other hombre's that lift are like 80lbs or more on me. Oh well, I gotta start somewhere.

Quick update. I just wieghed in on a digital scale and im sitting at 208.2. I started two weeks ago at 200 even, so 8 pounds in two weeks - I am happy.

andy51
01-26-2005, 08:32 PM
Wow that is an impressive weight gain there. Keep at it.

Punk In Drublic
01-27-2005, 06:29 PM
Thursday 01/27/04 - Lower Body

Squats
5x230
4x250
3x265
2x280
1x290
10x200

This was the 310 max workout. It was decently easy, I didn't need a spot at all, so I am going to the 320 max workout next week. Also, I squatted with a belt this time, and I like the way it keeps my back in place.

SLDL
8x145
8x145
8x145

Leg Curls
8x50
8x50
8x50

Shoulder Shrugs
8x70
8x70
8x70

Leg Extensions
8x120

After the first set of Leg Extensions some other guys at the gym decided to set up some Pylometric Boxes. I decided to work in with them, and then I continued some more Pylo work after they left. I did about 30 minutes in total, but after I was done, was too tired to finish my last two sets of Leg Extensions. The Pylometric Box work made up for it though. A good day of lifting.

Tomorrow is Upper Body.

Also, when I got home I had some shreaded chicken that comes in what looks like an oversized tuna can. I ate 5 servings of chicken (1 can) which totaled out to 75g of protein and just under 300 calories. This is good, because Tuna gets old fast; now I can alternate between the two.

Optimum08
01-27-2005, 06:51 PM
yes canned chicken is buuueennooo....i hope u and big kneib have been missin me lately...cuz strep sucks cock...yes cock...i should be back to school tomm...prob not lifting though....and the 208 sounds luscious keep at it...i am proud haha

Punk In Drublic
01-29-2005, 12:59 PM
Friday 01/28/04 - Upper Body

Bench Press
5x150
4x160
3x170
2x180
1x190
10x130

Still needed a spot on this one, I think I am going to do the 190 workout next week to see if I can complete that one without a spot. If I can then I will continue on with the 200 workout.

Shoulder Lateral Raises
8x20
8x20
8x20

I felt a minor tweak in my right shoulder or else I would have done 25s. I might have pulled a muscle in my deltiod, but I am not sure, I cannot feel it unless I am actually lifting.

Hammer Curls
8x30
8x30
8x35

Time for the 35s next week. This was really easy.

Tricep Pull Down
8x130
8x130
8x130

I might try for lesser weight next time so I can get a better form; I do not feel like I am fully extending.

Incline Dumbbells
8x35
8x35
7x35

Last set was challenging and didnt have a spot.

Single Arm Preacher Curls
6x30
6x30

Couldn't get my last set in or my Single Arm Rows or Lat Pull Downs in. I arrived at the weight room about 30 minutes late and they closed down as I was doing my second set of curls. Also, I weighed in and I am at 207! Im loosing weight which sucks, I think its time to add on another 500 calories!

Optimum08
01-31-2005, 04:56 PM
haha double it...add another 1000 cals why don't u? god knows u need the weight....but make sure u just don't get to be a fatty and no speed...u gotta keep the speed up....

Punk In Drublic
01-31-2005, 05:05 PM
Monday 01/31/05 - Lower Body

Squats
5x230
4x250
3x265
2x280
1x290
10x200

Decided to stick with the 310 workout cause I didn't have a spotter today.

SLDLs
8x145
8x145
8x145

These are really challenging but I think I am ready to go up to 150.

Leg Curls
8x50
8x50
8x50

I think its time to go up to 60lbs.

Shoulder Shrugs
8x70 DB
8x70
8x70

I am going to try the Shrugs on a Barbell next workout (with 140lbs) and if it is as easy as it was today, then I will go up in wieght (but continue to do them on barbells).

Leg Extensions
8x110
8x110
8x110

Going up to 120 next workout.

Today was a good day, felt I got a good lift in. I just wish I had my spotter there today. Tommorrow is Upper Body.

Wieghed in today: 210.7lbs.

SW
01-31-2005, 05:38 PM
I have a feeling you'll be benching 200 soon....good on ya and some nice effort with all that volume :thumbup:

andy51
01-31-2005, 10:51 PM
Good job, nice to see you finish all the lifts. Hopefully I will be back wednesday

Punk In Drublic
02-01-2005, 03:43 PM
Tuesday 02/01/05 - Upper Body

Bench Press - 200lbs 1RM Workout
5x150
4x160
3x170
2x180
1x190
10x135

I felt good on the bench workout. I think I am going to sit at the 200 workout for Friday and see how I feel.

Lateral Raises
8x25
8x25
5.5x25

These were challenging. I don't know what I am supposed to do, on the second set the 8th rep was a little iffy. If this happens again, should I use lesser wieght for the third set or just do till failure on the third set?

Hammer Curls
8x35
8x35
8x35

These were also challenging but I got em done. My left arm seems to be better at these then my right?

Single Arm Rows
8x50
8x50
8x50

Going up to 55 next workout.

Tricep Pull Down
8x100
8x100
8x100

I went down in wieght from last workouts cause I felt I wasn't doing too good on form. Today I focused on form and these were a lot harder. I am going to stick with this wieght for Friday's workout.

Single Arm Preacher Curls
6x30
6x30
6x25

Wow... these were satanic. The first set I needed to spot myself on the last rep with my left arm. The second set I needed to spot myself on the last rep with my right arm, and about the last 3 with my left. I figured I should go down in wieght for the third set and only had to spot my left arm on the last rep. I had a HUGE pump going afterwards.

Incline Dumbbell
8x35
8x40
8x40

This week the bench was at more of a 30 degree angle then last week. I am going to use the same setting for next workout, so hopefully I can go up to 45lb dumbbells.

Lat Pull Down
8x100
8x100
8x100

I think its time to go up to 110 on the machine.

andy51
02-01-2005, 04:33 PM
Good job there moving up in weights

Did you get you bodyweight today by chance?

SW
02-01-2005, 05:11 PM
Maybe on the lat raises, you could skip them next workout, that is one way to overcome a plateau. Good job and thinking to lower the tricep pulls, always form before weight. Good job all around.

Punk In Drublic
02-01-2005, 05:30 PM
I figured I would do a monthly comparison between my starting maxes/weight and my current max/wieght.

Starting Weight: 200lbs - > 212.6lbs
Starting 1RM Squat: 300lbs - > 320lbs
Starting 1RM Bench: 180lbs - > 200lbs

Punk In Drublic
02-01-2005, 05:32 PM
Maybe on the lat raises, you could skip them next workout, that is one way to overcome a plateau. Good job and thinking to lower the tricep pulls, always form before weight. Good job all around.

Thanks, I might try leaving lateral raises out for Fridays workout. And yes, I definatley agree with you on the form over wieght idea. I felt a better burn and pump afterwards with less wieght and better form then I did with more wieght less form.


Good job there moving up in weights

Did you get you bodyweight today by chance?

It was 212.6 this morning. I imagine it is more now that I have eaten four meals.

Punk In Drublic
02-02-2005, 02:30 PM
I did squats today in weights because my coach made me? I did the 320 workout cause I had a spotter. Didn't need a spot, almost, but didn't need one, which means I am going up to the 330 1RM squat workout. Going to do my normal Lower Body workout without squats tomorrow.

Punk In Drublic
02-04-2005, 07:10 AM
Thursday 02/03/05 - Lower Body

Squats - 320 Workout
5x240
4x250
3x280
2x290
1x300
10x210

Did these on Wednesday. Going up to 330 workout next week.

SLDLs
8x150
8x150
8x150

Got through these. I will try to go up 5lbs with next weeks workout.

Leg Curls
8x60
8x60
8x60

Time to go up to 70lbs on the machine I suppose.

Shoulder Shrugs
8x145
9x155
9x165
9x165
9x165

Used the barbell today just to get a feel for the weight. I tried to find a weight I was comfortable with, then did my three sets. My second set I didn't count right and did 9, so I decided to do 9 reps for the rest of my sets.

Leg Extensions

I didn't do these because it killed my shins. Gotta find a new workout, any suggestions?

Upper Body tomorrow.

Punk In Drublic
02-04-2005, 03:25 PM
Thursday 02/04/04 - Upper Body Part I

Incline Barbell

Don't recall the weight but it was the 160 Max Workout.

Bench Press

Was the 210 workout, but my chest was so tired from the Incline it was very hard to do.

Also, these were done on Thursday during my Weights class. Dumb coach is breaking up my routine!

Friday 02/05/04 - Upper Body Part II

Hammer Curls
8x35
8x35
8x35

Easy, ready for 40lb dumbbells.

Single Arm Rows
8x55
8x55
8x55

Couldn't find the 50s so I went for the 55s and it was easy also. Ready to move up to 60lb dumbbells.

Incline DBs
8x45
8x45
8x45

Ready for 50lb dumbbells.

Tricep Pull Down
8x50
8x50
8x50

I think I need another week to perfect my form before moving up. I am doing these with a rope and individually pulling each arm down, so it is hard to keep form perfect, and it is hard to lockout on the last few reps of each set.

Single Arm PC's
6x30 DB
6x30
6x30

I might actually go to 25s. The last set I had to help myself for rep 4, 5, and 6 on the right hand and 3, 4, 5, and 6 on the left hand.

Lat Pull Down
8x110
8x110
8x110

Going to try to make the bar touch my chest every time next week. I made the bar touch for the first few and then every rep it got further and further away from the chest. I do maintain proper form while doing these, I just don't execute to the fullest on the last few reps.

Also, I left out Lateral Raises this week in an attempt to reach the next plateau. I used 20s and they were too easy, and 25s were a little too challenging for me, so hopefully leaving them out this time will allow them full time to heal.

Other than that, had to lift by myself today, Optimum08 and Andy51... had somewhere to go or something. I was just there with all the baseball dorks.

Lower Body on Monday.

Optimum08
02-04-2005, 03:29 PM
hmm nice lookin workout punk....and on those tricep pulldowns...they are actually half the weight that is listed...so u did 50 lbs...not 100 lbs...other than that lookin good...

andy51
02-05-2005, 03:23 PM
Looking good there

Punk In Drublic
02-09-2005, 08:41 PM
Figured I would let everyone know whats going on.

On Monday I didn't feel to hot, didn't have anything to eat at lunch cause I had no money. Found my max in Squat during weights, was really tired afterwards. Decided to skip out on lifting because I didn't have any energy.

Tuesday, felt absolutley horrible, really, really sick. I stayed home, my girlfriend has the flu, so I am assuming I do to. Also, she broke up with me today, which, as you all know, sucks a lot.

Wednesday, feeling a little bit better but no where near lifting shape. Stayed home from school again. I will see how tomorrow morning goes on weather or not I will go to school. I have decided to not lift this weekend. I figured it might actually help me break some more plateau's.

andy51
02-09-2005, 08:52 PM
Kinda a sucky week so far for you ray... get better and back at it.

Optimum08
02-09-2005, 09:13 PM
ya doesn't sound like too hot of a week punk.....best be steppin it back up next week though...

Punk In Drublic
02-11-2005, 05:10 PM
Today I feel a lot better. I know for sure that I am going to start lifting next week. During my time off I have had a chance to look at my split, and next week it will be revamped. The new split is:

Monday - Lower Body
Tuesday - Upper Body
Wednesday - Lower Body
Thursday - Upper Body
Friday - Football Specific Drills

The reason for changing it around is because I have weights Monday - Thursday, but not on Friday. Before I changed my routine around because in my Weights class we work exactly like the way my routine is now, and before I would have to do Lower Body on Wednesday in Weights, and then do it again on Thursday. I feel this will maximize my lifting potential, as now I will not be as sore for Thursdays Lower Body lifts.

The Football Specific Drills I plan on doing include:

Pylometric Box Work
Bag Jumps
Step ups
Ropes
Four Corners
Grass Drills
Single Bag Jumps

I will not be attempting all of these drills in one day, but rather two of them, slowly adding a third and a fourth as Football Season nears.

When the season nears, I also plan on adding a Sprint Day on either Saturday or Sunday on which I would do sprints at various distances, and maybe do some Bear Crawls.

And as with Janurary's goal of finding a routine that works, and finding ideal weight for all exercises, Feburary's goal is to find a Diet that focuses on Caloric intake, while also being balanced in Carbs, Fats, and Protiens that would be ideal for a bulk. I realize I am a bit late in starting my Diet, but that is one of my goals, and as you all know, is probably the hardest thing about lifting.

Saint Patrick
02-11-2005, 06:14 PM
I suggest you check out Blitzforce's journal. he does a lot of oly lifts & plyometric stuff.

Punk In Drublic
03-29-2005, 07:40 AM
I have come back to the realm of lifting.

I am really, really upset with myself for not lifting for the passed 3 weeks. I could have gained so much!

I have been doing Squats, Bench, and Incline 4 days out of the week thanks to Wieghts class. My bench max is 220lbs, and I am on the 350lb Squat workout (my max is 350). Incline is around 180lbs.

I cannot start lifting after school this week because my car is in the shop. I have definatley been stepping it up in Wieghts and im pushing myself every day.

Spending this week monitoring my intakes and perfecting a diet. Cardio begins next week. Marijuana ended yesterday.

I have maintained 215lbs Body Wieght throughout my hiatus.

EDIT:

Also might pick up a fitday log. If I do so, I will keep a link in my sig.

Punk In Drublic
04-04-2005, 04:31 PM
Monday 04/04/05 - Upper Body

Bench Press
5x160
4x170
3x180
2x190
1x200
10x140

This was easy, got through it all with no spots. Going up 10lbs on the workout.

Incline DB
10x50
10x50

Didn't have any time in Wieghts class to get in a third set. Was very challenging but I got through them ok. Then again I did sets of 10 reps, not 8. I think on the next upper body workout I will be able to get 3 sets of 50 while doing 8 reps per set.

Lateral Raises
10x20
9x25
8x25

No clue why I did 10 reps on the first set, but it was really easy so I upped the wieght for the other two sets. I want to try for 3 sets of 25 for next workout.

Hammer Curls
8x30
8x30
8x30

Gym only has 1 35lb dumbbell, the other has been lost for awhile. I am not sure what to do, go on to 40lb dumbbells and do low reps till I can work up to 8, or do more reps with 30lb dumbbells. Any help?

Tricep Pull Down
8x110
8x100
8x100

These were tough and form wasn't the best. I think I am going to drop these from my workout, and do Overhead Presses instead.

Single Arm Rows
8x50
8x50
8x50

Im ready to go up to 55.

Dips
8xBW
8xBW
7.5xBW

I think I will be able to get that last rep on the last set next workout. I really like doing dips, I feel a major burn from my chest and tri's.

Lat Pull Down
8x110
8x100
8x90

I think I need to drop down to 90lbs on the Lat Pull Downs so I can get better form. I'll see how that goes next workout.

Also, I think I am going to add in another back exercise or two. Bent-over Rows will be added in for next Upper Body workout; does anyone think I need another? If so, what?

Other than that, after monitoring my calorie intake, I definatley need to up the cals. Im sitting at around 3500cals on average, and I need to intake around 4500 for a proper bulk. I have no clue how much % should come from Protien, Fat, and Carbohydrates. Can anyone help me out with a good split? I need to gain 2.2lbs per week to reach my goal of 250lbs in body wieght by August 1.

Feels great to be back and cannot wait to get into the gym tomorrow for Lower Body.

Punk In Drublic
04-04-2005, 06:02 PM
Also, I decided that I don't care about cardio, because it would be rediculous to do cardio on a bulk.

And, definatley not gonna quit smoking.

Punk In Drublic
04-06-2005, 07:13 AM
Tuesday 04/06/05 - Lower Body

Squats
5x260
4x280
3x295
2x315

Didn't get a chance to get the one rep or 10 rep sets in. Didn't have enough time during wieghts class.

SLDL's
8x145
8x145
8x145

Time to go up to 150lbs.

Shrugs
8x205
8x205
8x205

Grip was failing towards the end. Might stay at this wieght for another session.

Leg Curls
8x60
8x60
8x60

Challenging. Might stay here also.

Punk In Drublic
04-07-2005, 03:55 PM
Wednesday 04/06/05 - Upper Body

Bench Press
5x160
4x180
3x190
2x200
1x210
10x140

I needed a spot on the last rep of my 2 set and the only rep on my one set. Will stay at this weight for another workout and see how it goes there.

Incline DB
8x55
8x55
8x55

Wasn't difficult but wasn't easy either. Going up to 60's next workout.

Lateral Raises
8x25
8x20
8x20

Hopefully I can get 2 sets of 25, maybe even 3.

Thursday 04/07/05 - Upper Body

Hammer Curls
8x40
5x40
8x30

****ing gym doesn't have 35s. Its gonna be hard to get up to 3 sets of 40.

Dips
8xBW
8xBW
6.5xBW

Hopefully I will be able to get my third set completed next workout.

Skullcrushers
8x45
8x45
8x45

First time doing this excersize. I think I need to go up to 50 or 55lbs on this.

Single Arm Rows
8x55
8x55
8x55

Last 3 on the last 2 sets were kinda half-assed. Gonna stay at this weight and see how it goes next week.

Lat Pull Down
8x90
8x90
8x90

Again, not difficult, but not easy. Going up to 100lbs next week.

Bent Over Rows
8x85
8x85
8x85

Form was crappy. Wasn't bent over far enough (didn't find out until I got done with my third set). My first time at this excersize also, so I am going to try and find a good weight to use for next week.

Thursday 04/07/05 - Lower Body

Squats
5x260
4x280
3x295
2x315
1x330
10x225

Finally get a full squat workout in. I completely destroyed my boxers, as I was running low on clean clothes so I had to cut back to the back up boxers (not briefs, just ****ty boxers) and they tore at every seem. Definatley a good squat day, form was excellent, and I am ready to move up to the 360lb workout.

SLDL's
8x155
8x155
8x155

Easy, Im going to try to add 10-20lbs next week and see how that goes.

Shrugs
8x205
8x205
8x205

Grip was a little better today. I think I will stay at this weight and try and get a full ROM for next weeks workout.

Leg Curls
8x60
8x60
6.5x60

Hamstrings were a little sore today, and on top of that I did these after squats and SLDL's, so they basically crapped out on me. Hopefully I can get 3 sets of 8 next week like I did on Tuesday of this week.

Notes/Other

The reason I did some Upper Body today was because on Wednesday my Upper Body felt a little too sore to train. I thought I might have overtrained my muscles if I didn't give them another day off. So I just did todays Lower Body, then finished up what I didn't do on Wednesday for Upper Body.

GMCtrk
04-07-2005, 05:26 PM
good work man!

Matt04
04-07-2005, 09:03 PM
ahh dude that sux. on the plus side ur getting heaps strong.

and NoFX are Awesome!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Punk In Drublic
04-11-2005, 04:23 PM
Monday 04/11/05 - Upper Body

Bench Press
5x160
4x180
3x190
2x200
1x210
10x145

Not as good at bench today as I had hoped. I wanted to finish the workout with out an assistance but I couldn't get the 2 rep or the 1 rep up by myself. I now hope to get this workout done with no assistance on Wednesday.

Incline DB
8x55
6.5x55
6.5x55

Moved up 5lbs for last week. I got the first set completed, did the second to failure, and did 5 reps of the last set by myself, the other 1 and 1/2 reps were assisted.

Lateral Raises
8x25
8x25
8x25

Mildly easy. Got the first two sets up easy, last set was sort of difficult to complete, but I got it done with good form. Going up to 30s next workout.

Dips
8xBW
6xBW

Wow. These were completely horrible. I don't know what happened today but my triceps crapped out on me. I am hoping its just an off day.

Skullcrushers - supersetted with - Close Grip Bench Press (with E-Z Bar)
8x75-----------------------------8x75
8x75-----------------------------8x75

Hammer Curls
8x40
8x30
8x30

I do not know how I am going to successfully work up to 3 sets of 8x40. My gym has 1 35lb dumbbell. I tried just doing one arm per set, but my body is off balance and it tweaks my back a little. Maybe hold a 30 or 40lb DB in one hand and work with the 35lb in the other? No clue...

Lat Pull Down
8x100
8x100
8x100

Easy to a degree. Last set was challenging. Considering staying at this weight for next workout, but not sure yet.

Bent Over Rows - Underhand Grip
8x85
8x95
8x95

The first set was done with an 35lb bar (shorter than a bench bar, used for cleans), the other two sets were used with a 45lb bar. Very challenging, not very tiring, but my form likes to crap out after 6 or so.

Notes
Kind of depressed about todays workout, wasn't up to par according to me. Very upset about my dips, those were pathetic. Also kind of upset about the bent over rows, I do not know if my form is good enough or not but I am having another football player (Optimum08) help me out with form.

Also, was hoping to get the 220 bench workout completed today without assistance so that I could move up to the 230 workout, but it didn't turn out.

I hope for my Bench max to be 250lbs, and my Squat max to be 400lbs, by the end of May. I am aiming to gain 10lbs on my maxes every 2 weeks (4 workout periods), but I am not sure if this is a reasonable goal or not.

Body weight has been a little wierd. Yesterday morning I was 216lbs; post-workout today I am 211lbs. I hope to gain 2lbs of mass every week, but so far I am not doing so good. I guess it is time to up the cals.

Really excited about tomorrows leg workout. Cannot wait to squat and see how I do on the 360 max workout.

Punk In Drublic
04-12-2005, 04:17 PM
Tuesday 04/12/05 - Lower Body

Squats
5x270
4x290
3x300
2x320
1x340
10x230

**** yes. Squats were awesome today and I got through the whole workout without a spot. That means its time to move up to the 370 workout.

SLDL's
8x165
8x165
8x165

Difficult but I got through them all. I think I am going to stay at this weight for another session because I don't want to risk pulling anything in my back.

Shrugs
8x205
8x205
8x205

Easy, grip was the hardest part of this. Time to go up to 210 or 215 I think.

Leg Curls
8x60
8x60
8x60

I dread doing these more than anything. These were easier than last weeks, and I did complete all 3 perfectly, so I guess I will go up to 70 on the machine.

Notes
Im so happy about my squats. Todays absolutely awesome session made up for yesterdays "off-day". I only have 30lbs to go until I reach my goal of 400lb max by the end of May.

I do have some bad news though. Weighed myself after lifting, nothing but the boxers on, and I weighed in at 209.6. I'm hoping I either sweated off a lot of water today, which is unlikely because I drank a lot of water also, or, I have been burning some fat off while lifting. Dissapointed in this category, but that just means I need to eat more... easy enough.

Also noticed my first stretch mark today, on my right hip. I really, really, really don't want any stretch marks, so I am going to be looking in to any supplements or medication I can get to heal, and prevent these marks.

Upper Body tomorrow.

andy51
04-12-2005, 05:02 PM
good job there ray

Punk In Drublic
04-14-2005, 02:49 PM
Wednesday 04/13/05 - Upper Body

Bench Press
5x160
4x180
3x190
2x200
1x210
10x145

Bench Press was a little bit better today then on Monday, I guess I have added some strength since then. Instead of being spotted on the last rep of the 3 set, and then spotted from there till the 10 set, I was spotted on the last rep of the 2 set, and then spotted on the 1. I *should* be able to complete this workout next Monday without a spot.

Incline Bench
5x125
4x135
3x145
2x155
1x160

I had to do this for Weights class, and I do not normally do this. Definatley screwed up my workout, and needed spots of the 3 set and the rest of them, my chest was very, very tired... even before doing incline.

Incline DB
8x55
8x60
6.5x60

Despite the fact that I had to do Incline Bench, I decided to go ahead and do Incline DB's, as this is one of my favorite exercises to do on Upper Body. Forgot that I was going to try for 60s, and did a set of 55s. I should be able to get up 3 sets of 8 on 60s, at least 2 sets anyway.

Lateral Raises
7.5x25
8x20
7.5x20

This was rediculous. I was hoping to move up to 30s today, as I was able to complete 3 sets of 8 on the 25s on Monday, but due to the fact that I did Incline Bench today, my shoulders were extremely tired. I couldn't even do 25s, which were easy on Monday.

Dips
8xBW
6.5xBW
5xBW

Pathetic. This might be a sign of overtraining, as I was about to get 3 sets of Dips done last week. I might look into this some more, and take a break off from a couple exercises or something.

Overhead Tricep Cable Pullovers
6.5x100
8x100
8x90

New exercise today, instead of the Skullcrushers. Friend showed me how to do these and they might be the best exercise for my Triceps. Was very difficult and felt like I got a good Tricep workout in after the Dips.

Single Arm Row
8x55
8x60
8x60

Again, I forgot I was moving up in weight and started with the 55s :bang:! My back begins to tweak, as if im helping myself, on the last few reps of each set, so I am going to stay at this weight for next Monday and see how it goes.

Hammer Curls
8x40
8x35
8x35 Right Arm
6.5x35 Left Arm

It really pisses me off that we only have 1 35lb dumbbell in the gym. I made use of it though. I did my 8 rep of 40, then held a 40 in one hand and a 35 in the other. I then did Single Arm Hammer Curls, then switched the weights... worked out well. Going to try for 2 sets of 40 next week, maybe a third to failure?

Single Arm Preacher Curls
6x30
6x25
6x25

Finally got back to doing these, and I definatley feel a different "burn" then I do from the Hammer Curls. I was lacking a isolated bicep workout, so I decided to bring back these, felt good.

Notes
Wednesday morning I decided to start eatting oatmeal instead of cereal, and I swear I felt different today, during school and during my lift session. I had more energy than normal. My only guess is that due to the complex carbs in oatmeal, my energy was better than that of the simple carbs in Lucky Charms. I doubt that it would make that much of a difference though, and is more likely a mind set issue than anything.

Had a better workout today then I did on Monday, but I am concerned I might be Overtraining. Its getting to the point where I am going to failure on damn there ever excersize, and If I am not, I move up in weight for next week so I can. This is my lifting method, seems to be working well for me, but I might also be overtraining. I will look into this later if Monday's workout doesn't see any gains.

Lower Body tomorrow.

Punk In Drublic
04-15-2005, 07:24 AM
Thursday 04/15/05 - Lower Body

Squats
5x275
4x295
3x315
2x330
1x350
10x240

Finally met my match today. These things really, really kicked my ass. Needed a spot on the third rep of the 3 set, the second rep of the 2 set, and a spot on the 1 set. Got through the 10 set without a spot, although I almost blacked out after... :evillaugh. Nevertheless, I am definatley impressed with my performance today on the 370 squat max workout.

SLDL's
8x165
8x165
8x165

Jesus Christ, son of the mother Mary, these were impossibly hard. Quite possibly the hardest I have ever worked my body... badass.

Shrugs
8x205
8x205
8x205

Grip still sucks on these. Going to use Optimum08's straps next workout and see how I like those, then probably buy a pair for myself.

Notes
Didn't do leg curls today because my legs were so taxed it was rediculous. Was hard to walk straight. I did do some Hang Cleans in between my SLDL's and my Shrugs, but I only did the 100lb max workout with them, because my Weights teacher made me do them, and I don't like to do them.

I start my job at Valvoline Oil Change (for the second time; my brother is also the manager) on Friday, then work the weekends too. I already asked my brother if I could start work after 4 on Monday - Thursday so that I could lift, he said that was fine. I normally get done with my Upper Body workouts at around 4:30, so I am going to have to cut out all the breaks and stuff next week in order to get to work on time. No biggie though, I will finally have a paycheck... yay.

Punk In Drublic
04-19-2005, 07:10 AM
Monday 04/19/05 - Upper Body

Bench Press
5x160
4x180
3x190
2x200
1x210
10x145

Still stuck on this 220 workout. I didn't think I would hit my plateau this early but I guess I have. Needed a spot on the second rep of the 2 set, and just a touch of the bar on the 1 rep, I wouldn't even call it a spot. I think I might try a new bench workout on Wednesday, that way I can break through this plateau.

Incline DB
8x60
8x60

Needed a form spot on the last rep of the second set. Didn't have time for a third set.

Notes
Had to go to work today right after school (Valvoline Oil Change) so I didn't get a chance to lift. Talked to my manager today and he said it was fine for me to come in at 4 for after school work days. I don't work again till Thursday, my second Lower Body Day.

Punk In Drublic
04-19-2005, 05:03 PM
Tuesday 04/19/05 - Lower Body

Squats
5x275
4x295
3x315
2x330
1x350
10x240

Got through it without any spots. Moving up to the 380 workout for Thursday.

SLDL's
8x170
8x170
8x170

Staying here for another.

Shrugs
8x215
8x225
8x225

Used straps today. Moving up to 235 next workout.

Leg Curls
8x60
8x60
8x60

Moving up to 70 next workout.

Dips
8xBW
8xBW
8xBW

Don't know why I did these but I did them.

Notes
Not sure if im going to lift tomorrow or not. I might move Upper Body to Thursday and Lower Body to Friday.

Tomorrow is 420.

Punk In Drublic
04-21-2005, 09:10 PM
Friday 04/21/05 - Lower Body

Squats
5x280
4x300
3x320
2x340
1x360
10x250

Got through this with no spots, but some form issues on a couple of the squats. Also, the 10 set about killed me... my hands were *stuck* to the bar at the end of the set. My fingers cramped on the bar or something? I don't know. Going to stay at this weight for next week and see how my form goes.

Notes
Didn't do much today besides Squatting. Didn't lift yesterday because it was 420.

Punk In Drublic
04-26-2005, 10:29 PM
Monday 04/25/05 - Upper Body

Bench Press
Day 1 Nebraska (rounded up numbers)
10x110
10x127(130)
10x138(140)
10x149(150)
10x149(150)

Started the Nebraska workout today for the 220 max. In theory, after completing a Nebraska workout (7 bench days), I should go up at least 10lbs no matter what.

Notes
Thought I would be able to stay after school and lift, but I had to leave directly from school and go to work, because two of the others that were scheduled called in sick. I will do Upper Body on Wednesday, and possibly on Friday (excluding the Bench on Friday).

Punk In Drublic
04-26-2005, 10:33 PM
Tuesday - 04/26/05 - Lower Body

Squats
5x280
4x300
3x320
2x340
1x360
10x250

Had some form issues on the 2 and 1 sets (second set of the 2 set I used my back, and the 1 set for half of the rep I used my back). Other than that I went plenty low enough on all the sets. Im going to stay here for Thursdays workout; hopefully I will be eliminating the back problems then.

Notes
Didn't get to lift after school today because I had to meet up with my Dad for "a talk". Bleh, you know how those go.

Also, I'm contemplating doing Hang Cleans during Weights Class (weight teacher is on my ass every day for not doing them, must be a reason why he NEEDS me to do them), so I might be doing Squats after school. Hopefully this won't be affected by my work schedule. I love squats... :cry:

Upper Body tomorrow. Hopefully I can call in and stay a little bit after school before heading up to work.

Also, I am concerned about my caloric intake. I KNOW I am not getting enough cals, and even if I do, my splits are skewed beyond belief. As rediculous as it sounds, I am going to look into MRPs, as I believe they can give me adequate calories, and will keep my split in tip top shape for bulking(P: 30%, C: 40%, F: 30%). Going to do some research before I buy anything, need to know if there are any detriments to MRPs. I know the lack of micronutrients, but I am not sure if that is enough to keep me from having a steady bulking intake.

Punk In Drublic
05-02-2005, 07:11 AM
Wednesday 04/27/05 - Upper Body

Bench Press
Nebraska Workout Day 2
10x110
8x127
8x138
8x149
8x160
8x160

Very Simple until the last set. This was the pattern for Day 1 aswell. Maybe it is supposed to be this way?

Incline DB
8x60
8x60
8x60

I am very comfortable with this wieght now. Time to move up to 65's.

Lateral Raises
8x25
8x20
8x20

I cannot move up in wieght with this exercise. I may look into other shoulder exercises, preferably ones that focus on the posterior deltoid (where I am lacking).

Dips
8xBW
5.5xBW

Disgusted with these. What the ****.

Single Arm Row
8x60
8x60
8x60

Easy enough. Time to move up to 65's.

Hammer Curl
R6L8x35

Don't get this aswell. I might be... overtraining?

Notes
Couldn't get much in today because I had to head to work at 3:45. Only had 30-45 minutes I could lift, excluding the Bench Press which was done during Weights Class. Very dissapointed with todays workout. I don't get why I can only do 13.5 BW Dips total now, I used to be able to get up 20-25 of them. I don't know.

Lower Body tomorrow.

Punk In Drublic
05-02-2005, 07:14 AM
Thursday 04/28/05 - Lower Body

Squats
5x280
4x300
3x320
2x340
1x360 - Failed

Going to stay another workout or two on this one.

Notes
I think the reason why I did so horrible today in Squats was because I did some Hang Cleans before, and then my forearms began to ache very bad. I think I might have Tendonitis or something in my foreams. It was so painfull that after todays session I couldn't throw a football, and they ached like crazy. Bleh...

Punk In Drublic
05-04-2005, 07:05 AM
Monday 05/02/05 - Upper Body

Bench Press
Nebraska Workout Day 3

Notes
Will get the workout up after I look at what I did today. Was challenging. Last 2 sets required 6 reps of 177, and I could only get through 4 on both sets, I repped it out to 6 on both with a spot though. Kinda pissed about that.

Punk In Drublic
05-04-2005, 07:09 AM
Tuesday 05/03/05 - Lower Body

Squats
5x280
4x300
3x320
2x340
1x360
10x250

Going up to the 390 workout for Thursday.

Notes
Today was surprisingly easy. Had a fellow squatter spot my depth, and I was getting to 90 degree's or lower on every rep. Form was great today, I can't think of a rep where I used my lower back instead of my legs. Just got through the workout with no problems, which means its time to move up to the 390 workout. After I complete that workout I theorhetically should be able to max out at 400, ultimatley achieving my goal for the end of May. Bench and body weight are a different story... they wont move!

Punk In Drublic
05-06-2005, 07:05 AM
Wednesday 05/04/05 - Upper Body

Bench Press
Nebraska Workout Day 4

Notes
Too lazy to bring my journal to Weights class and write down the weight for these workouts. One of these days I will.

Punk In Drublic
05-06-2005, 07:07 AM
Thursday 05/05/05 - Lower Body

Squats
5x280
4x300
3x320
2x340
1x360
10x250

Notes
Decided to stay at the 380 workout for the remainder of this week because I wanted to continue to work on form. Today was very good, except I needed a spot on the third rep of the 3 set. I am taking next week off from any leg exercises so that I can heal and break through whatever plateau I have.