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Rex
07-02-2005, 02:06 PM
I've decided to start up a public journal. I don't know why. Maybe it's ego; or maybe itís a pathetic cry for help. Or maybe its just to get some advice and talk about weightlifting.

I'm 27, 5'10" 155 pounds. I started lifting in September 2004. So I've been at it for 10 months now. I'm skinny and weak but have come along way. This is just the beginning. Or the beginning of the beginning.

My entire life Iíve been bone thin. Iíve always had an extremely poor appitite and bad eating habits. Iím talking a meal a day, sometimes I wouldnít even eat. When I started lifting I weighed 125 pounds.... At 26. At 5'10". You have to travel to Africa to find people that skinny.

Ten months and 30 pounds later here I am. And I ainít gonna stop until the man in the mirror has got enough. I figure that means 180 pounds at my current body fat level.

Iíll get some pics up in here shortly; and Iíve got a ton of crap to blather about. Currently I lift five days a week sticking to very low volume routine of compound movements. Typical workout is under 45 minutes. Diet is the key to success. This journal really is to show skinny guys that its possible. And this is how you do it.

This is just an introduction. The real journal begins after July 4.

PizDoff
07-02-2005, 08:08 PM
Heh, I was there once. Then I ate more. :D

Rex
07-05-2005, 04:02 PM
After a festive fourth of July weekend celebrating my countries glorious independence from the British ****** :hello: I realize I live for one thing and one thing alone:

Arm day. I live for the pump.
DB Curls
32 x 7
27 x 9
25 x 10 ---- 717
Comments: First time curling w/32 pounds. Continued good progress. Next week I'll bump up the third set to 27 pounds.

Extensions
20 x 8
20 x 7
20 x 7 ---- 440
Comments: very flat. Progress is extremely slow with this movement.

BB Curls
60 x 8.5
55 x 9 ---- 975
Comments: Only my fourth week doing them! Puts stress on my toothpicks. Not the muscle, feels like the actual bone. Not pain, stress. Whatever doesn't break my toothpicks will only make them stronger. And milk does a body a whole lot of good.

Bench Dips
75 x 11
75 x 10
75 x 9 ---- 2250
Comments: Continued good progress on this movement. My goal is 30 reps within 3 sets. Next week I'll dip with 80 pounds on my lap.

Total Work: 4302

Diet fine, sleep good. I got a prank call while typing this. It's either my ex-girlfriend, my current-girlfriend or the CIA. I can never actually tell.

Plan on dieting down until I waste away. Actually, since February I've eaten to "maintain". The results have been excellent - an inch off my stomach with strength increases on all my lifts and no loss of muscle mass. My natural inclination is to be thin and undereat. Abs are starting to show + recently acquired muscle mass = skinny guy with abs and small muscles.

I'll stay the course until Sept and then resume the bulk.

Tomorrow is "get big and strong day".

Fatal
07-05-2005, 04:09 PM
Congrats on gaining 30 pounds. Keep up the good work man.

Rex
07-06-2005, 07:19 PM
Fatal, thanks man.

Today was "get big and strong" day at the gym. Some people call it deadlift day. And others call it arm day.

I call it deadlift day. Deads and other misc work - abs (leglifts, twists, yawn) and rotator cuff junk. I used to do overhead presses on this day too but my left shoulder is probably ****ing ****ed.

Deadlifts
warmup: w/overhand grip
95 x 10
115 x 8
155 x 5
185 x 3
work: w/mixed grip
225 x 10
235 x 7
235 x 7 ---- 5540
comments: 225 x 10 went up easy, still had gas in the tank for at least one more. Faltering grip and wobbly legs on set two. Third set felt good. Could have repped out another rep. Focused on using more hip and leg drive, less back. Good results. Next week I'll start with 235. Going to pull 240 for 10 before the month is through.

Total work: 5540

Diet ok, sleep could have been better. All three dogs decided that they NEED water at 6 o'****ingclock in the morning. Apparently its important that they drink water daily?

Done.

MM
07-06-2005, 08:44 PM
Interesting journal -- really like the "voice" there. Keep working at it; I went from 165 at 6'2"+ to ~194 at sub 10% bodyfat. It can be done, and it, is, sweet.

Rex
07-07-2005, 07:34 PM
MM: Thanks man. And by interesting you mean completely strange? I like the voice too, I wish it would stop talking to me.

Today: chest day.

Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
135 x 7
125 x 9.5
135 x 4
125 x 7 ---- 3547
Comments: I wanted 125 x 10. I'm going have to wait until next week. Very satisfied with todays progress. I can feel 140 calling out to me. At the begining of the year I set a goal for bench. 175 for at least three. 35 pounds in five months...

Incline Bench
115 x 9
115 x 8
115 x 6 ---- 2645
Comments: Nice.

Total Work: 6192

Diet fine, sleep good. My shoulders are all banged up and benching probably aint helping them. Played Basketball today for a couple of hours. Shins are banged up too. No problem - sprinting on Sunday.

Fatal
07-07-2005, 07:55 PM
Very nice man. Incline bench looks great.

Rex
07-11-2005, 07:08 PM
Fatal! Thanks bro! Never in my life did I think anyone would ever say my incline bench looks great!

I slacked off a bit these past days. Skipped my scheduled back day on Friday and never made up for it. No legs either. At least I sprinted a bit on Sunday.

Today was Arm day. I wish every day was arm day. Sometimes I have to yell at the people squating in the curl rack. WTF?

DB Curls
32 x 8
27 x 9
27 x 7 ---- 688
Comments: Decrease in total work but I'm satisfied with my progress. 32 x 8!

Extensions
20 x 8
20 x 8
20 x 7 ---- 460
Comments: This movement is such a struggle. Gains are slow in coming. Good improvement this week in reps and work.

BB Curls
60 x 8
60 x 6.5 ---- 870
Comments: **** you barbell curls.

Bench Dips
80 x 10
80 x 8.5
80 x 8 ---- 2120
Comments: These are starting to get hard. And they're also starting to hurt my left shoulder... a nagging pain that just won't go away. Maybe I'll cut these out and do close grip bench instead.

Total Work: 4138

Diet good, sleep good. Total work down from last week. Still I'm satisfied with the effort. The gains will come, need to stay the course.

I want to lift hard throughout the remainder of the month and then take a week off. Tomorrow is dead day, hoping for 240 x 10...

Got myself a nice digital scale over the weekend. Welcome to the 20th century Rex.

Rex
07-12-2005, 07:25 PM
Holy diminishing deadlift gains latman!

Today was get big and strong day. No, not arm day you damn curl monkeys.

Deadlifts!
warmup: w/overhand grip
95 x 10
115 x 8
155 x 5
185 x 3
work: w/mixed grip
235 x 5
235 x 5
235 x 5
255 x 3
275 x 1 ---- 4565
comments: WTF happened? I'm not sure. Probably mental. Pulled 275 x 1 with the smoothness. I'm going to be repping 300 by January.

Total Work: 4565

Diet good, sleep was the suck. Godforsakenhellhounds. I'm going to spike their ****ing waterbowl.

In other news, I purchased Mell Siff's Supertraining today. I'm looking forward to receiving it. And then applying none of its principals to my training. Cause the only thing I got to worry about after ten months and 155 pounds is consistency, patience and food. Everything else is just inconsequential nonsense.

Time to eat.

Rex
07-13-2005, 09:05 PM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
135 x 7
125 x 9.5
140 x 1
130 x 6 ---- 3053
Comments: Felt good warming up and thought today would be my day. 125 x 10 was my goal and I fell short again. Couldn't lock out the last rep out. I decided to give 140 a go anyway. It felt heavy but I should have got more than one rep. I think maybe I wasn't focused enough. Overall I'm satisfied with today's flat bench. Work decreased from last week but it's still in the general ballpark. And I did 140 x 1, which is a PR.

Incline Bench
115 x 9
115 x 8
115 x 8 ---- 2760
Comments: Good effort, work is a PR. So close to repping with 120... next week.

Total Work: 5813

Diet ok, sleep ok. Before my break I might mix it up a bit with flat bench. Maybe next week I'll try to figure out my 1RM. I've never maxed out before. According to the Brzycki equation [Weight / ( 1.0278 - ( 0.0278 * Number of repetitions ) ) ] my 1RM should be around 160. But today 140 felt heavy, particularly on the way down...

Whatever. Tomorrow is back day.

Rex
07-14-2005, 03:46 PM
Pull-Ups
BW x 9
BW x 7
BW x 5 ---- 21
comments: Strong today. Every set was a PR in terms of reps. Progress has been real slow on this movement so being able to do 3 (!) extra reps in one workout. I'm pleased as punch.

Barbell Rows
150 x 10
150 x 9.5
150 x 8.5 ---- 4200
comments: Nice. Time to move up. Next week I'll row with 155.

Dumbell Rows
72 x 8
72 x 7 ---- 1080
comments: I hate these but they work.

Total work: 5301

Diet fine, sleep fine. Today I trained extremely hard. The good lord only knows what I'm training for. Just to be better.

I did some Basketball drills, shot the ball, jogged a mile, ran some sprints and of course the back workout. I just want to be bigger, stronger, faster. I'm putting bigger on hold and concentrating on stronger faster until Sept. Then I'll get bigger.

All the work is good and I feel like I can handle it. Increase my overall level of fitness and total work capacity. Thats the idea.

Focused70
07-14-2005, 03:54 PM
nice deads.

you may want to begin warming up at 1 pps instead of 95. I used to do that btw, until someone with a lot of sense ;) took me under his wing (for a couple of seconds).

oh, and have some

http://img293.imageshack.us/img293/2568/spam16xd.jpg

:)

Stash

Rex
07-15-2005, 03:43 PM
Stash, thanks man. I like starting with 95. The plates are smaller so I get a bigger range of motion and more of a stretch. When my worksets increase a bit more I'm gonna have to bump up the warmup though.

mmmmm spam.



mmmmm calories.

Fatal
07-15-2005, 04:54 PM
Nice back work man.

Patz
07-15-2005, 05:02 PM
Rex..I have slightly laughed out loud 5-6 times from the beginning of this journal, which means I shall continue to read it as long as you continue to be funny.

For the record, there is one other person as skinny as you were--my brother. 6'2, 138.

Rex
07-21-2005, 10:34 AM
mrelwooddowd, you find my journal funny? Funny how? Does my journal amuse you? Do my lifts make you laugh? Funny how? What the **** is so funny about my journal?

Maybe its just the way I tell the story. Anyway.

I haven't updated this sucker in a few days. I haven't stopped lifting, though some of you might wish that I had. Actually, I've learned a valuable lesson. Apparently if one does not pay their internet service provider, then that internet service provider will stop providing service. Apparently.

Strangely enough, this concept of "pay for service" is also valid for cable TV and phone service.

And apparently the mafia does not care whether or not you have a Wannabebig journal to update. Journal to update? **** you, pay me.

So Monday was Arm Day

DB Curls
32 x 7
27 x 10
27 x 8 ---- 710
Comments: 27 x 10 means next week the second set will be with 30 pounds. Satisfied with todays curling.

Extensions
20 x 9
20 x 8
20 x 7 ---- 480
Comments: 20 x 9!!! Hurah. Give me gains or give me death.

BB Curls
60 x 10
60 x 7 ---- 1020
Comments: Nice. Next week I'll curl w/65.

Bench Dips
80 x 12
80 x 11
80 x 9 ---- 2560
Comments: 32 reps in 3 sets. Nice. Next week I'll dip w/85. Shoulder didn't feel so bad today either.

Total Work: 4770

Diet: who the hell knows, Sleep: I have dogs.

Felt run down heading in to this workout but I really surprised myself with substantial progress.

Rex
07-21-2005, 10:42 AM
Tuesday was deadlifts and other junk never to be spoken of.

Deadlifts
warmup: w/overhand grip
95 x 10
115 x 8
155 x 5
185 x 3
work: w/mixed grip
235 x 7
235 x 6
235 x 6 ---- 4465
Comments: Displeased with today's lifting. I think it might be time to increase the weight I use during my warm-up. 235 should go up allot easier than it is. Just two sessions previous I did 235 x 7 for my second and third sets. I'm certain its the warm-up.

Total work: 4465

Diet, I remember to be allot of calories, sleep = dogs so I never know.

Warm-up for next week will go something like this: 115 x 10, 155 x 8, 185 x 5, 215 x 3.

Fatal
07-21-2005, 10:44 AM
Your curls are progressing nicely.

Rex
07-21-2005, 10:56 AM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
135 x 7
125 x 8.5
135 x 4
125 x 8 ---- 3547
Comments: Dissapointed. I've been stuck pressing the same weight going on 8 weeks now. I know I could be making faster gains. I really need to think this through.

Incline Bench
115 x 8.5
115 x 7
115 x 5 ---- 2358
Comments: Wow. Everything is down. One more week until break, I think I might need it.

Total Work: 5905

Diet good, sleep could be better than worse. Pretty much done reading Siff's supertraining. Allot of interesting stuff in there.

Trying to determine why progress in the bench has stalled. Something is being "overtrained", to the point where adaptation is not occurring. Maybe I need to cut down on Bench volume.

Progress with tricep movement has always been slow. Maybe the strength gained from one-arm extensions is only specific to that particular movement and not carrying over to the bench press. I think I'm going to change it up a bit after the break. Maybe try close grip bench.

But that would end up increasing total benching volume... Too much thinking.

Rex
07-21-2005, 05:11 PM
Pull-Ups
BW x 9
BW x 6.5
BW x 5.5 ---- 21
Comments: My forearms are definitely my weak link with this exercise. My buddy was telling me to go with a wider grip. Currently I'm pulling with a shoulder width grip, pronated. I like the forearm work but really want to hit my lats harder. I've heard that the wide grip really isn't good for the rotator cuff. I think I'm going to try them anyway.

Barbell Rows
155 x 8
155 x 9
155 x 7.5 ---- 3798
Comments: Nice. Some strong rowing going on here. The bar hit the bench during the first set which threw off my rhythm. 155 x 9 (!) on my second set.

Dumbell Rows
72 x 9
72 x 7.5 ---- 1188
Comments: I hate these but they work. 72 x 9 !

Total work: 5007

Diet fine, sleep fine. Just as I was getting down and figuring the gas is out of the tank I go and have another strong back day.

Fatal: Thanks bro. My buddy does sets with 135 ! He curls what I bench. :-)

Patz
07-23-2005, 10:18 PM
Nice reuse of the "Goodfellas" line...

I think you're doing too many warmup reps for bench, and causing fatigue that you don't notice. If I benched what you did, I would do about 15 reps with the bar, and go to my work sets. Actually, I'd go with 10 very slow reps at wide grip, and 10 at close grip (to loosen up the tri's). I do 20 rep warmups like this with 65 currently, and it's worked quite well. I then jump right to 135, or whatever my first work set will be.

Rex
07-24-2005, 07:30 PM
I'm really doing all that warmup in order to prep the nervous system. In my opinion the 115 x 3 is currently the most important warmup set and kinda what I'm working up to. It's just enough weight to give a nice jolt to my small frame, but not enough reps to cause any noticable fatigue.

Initially all those warmup reps did cause some kind of noticable fatigue but my body adapted to that very quickly. It's all about preparing the body for heavy loads.

I'm thinking that I might have too many working sets - 7 total. Too much of something. Maybe it is the warmup. If anything I more inclined to cut out the 65 x 12! I'll check your journal to see what you're doing.

------

No legs again. It's been ages since I last did squats. Sprinted on Friday and again today, basketball yesterday.. that's my excuse and I'm sticking to it.

Rex
07-25-2005, 07:57 PM
DB Curls
32 x 8
30 x 8
27 x 9 ---- 739
Comments: Work PR and a happy pimp. I mean pump. Did I say pimp?

Extensions
20 x 9
20 x 8
20 x 7 ---- 480
Comments: No change from last week and that's the status quo with this one. These were tough today.

BB Curls
65 x 8
60 x 6.5 ---- 910
Comments: 65 x 8 is decent. 60 x 6.5 is indecent.

Bench Dips
85 x 13
85 x 11
85 x 9 ---- 2805
Comments: Nice. Work PR, Weight and rep PR. Time for 90 pounds - two plates!

Total Work: 4934

Diet fine, sleep fine. I'm trying to lose weight. Skinny fat guy is on a cut. My nice new shiny digital scale told me that I'm 149.6 this morning, naked, with an empty bladder. It should be illegal for a guy this skinny to cut, but I want to get my waist down to 31 inches before my next bulk. I started with a 31 inch waist and want to get back to that.

Not counting cals or anything.

Feeling tired mentally, and I look like ****. Fo rizzle.

Happy and a bit surprised with todays gains. My upcoming break is much needed. Dreading tomorrows deadlifts. Gonna try for 240 x 10.

Rex
07-27-2005, 04:55 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
215 x 3
work: w/mixed grip
240 x 10
Comments: Mentally weak today. Got my 240 x 10 but it was more like sets of 1 with ten second rest intervals. Finished for the day by the tenth. My back feels beat on. The week off will do my body and mind a bit of good.

Total Work: 2400

Diet fine, sleep fine. Did todays deads with the new warmup routine. I like it. Wierd feeling in my upper outer left ass. Yes, I said ass. It feels like something popped out of place. Felt it during the 215 x 3, which kinda scared me for the work sets.

MM
07-28-2005, 09:30 AM
It should be illegal for a guy this skinny to cut...

Dude, it is illegal. Bulk, bulk, bulk away...

Rex
07-28-2005, 09:33 PM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
135 x 6
130 x 7
135 x 3.5
125 x 7 ---- 3068
Comments: Another week without any gains. I should be pressing 140 already.

Incline Bench
115 x 9
115 x 7
115 x 6 ---- 2530
Comments: Again, a real struggle. I should have hit 115 x 10 weeks ago.

Close Grip Bench Press
65 x 12
75 x 12 ---- 1680
Commments: Decided to try something a little different. First time ever incorporating this movement into my routine. These two sets were extremely light. Next time I'll begin with 85.

Total Work: 5498

Diet poor, sleep ok. Could have ate more than I did today. My back is banged up, there's slight discomfort. I'm hesitant to call it pain... Don't want to dignify it. Tomorrows back day and then I'm taking a much needed break.

Rex
08-08-2005, 12:47 PM
Overview of progress @ one year mark

Approaching the one year mark; I'm 23 pounds heavier while being considerably thinner. In the past year I've probably put on twenty pounds of pure muscle mass. I've successfully dieted to gain weight, I've successfully dieted to lose weight. Iíve learned allot about lifting, dieting and my body. I feel ready mentally and physically for massive growth.

I weighed in this morning at 148.2 and the tape measure around my waste says 31 inches. I estimate my bodyfat percentage to be around 11%. I've got a decent four pack for the first time since age 12.


Current Routine

Ok, got my weeks rest and today I resume training. And by training I mean arm day. All day, every day.

No seriously.

Iím sticking to the same basic routine with some small modifications.

1. Arm Day - replacing extensions w/close grip bench press; replacing DB curls w/ hammer curls
rational: I hope that close grip will help improve my flat bench, plus itís a compound lift and more efficient. Hammer curls will allow me to move more weight while hitting the forearms harder. I hope improved forearm strength carries over to other lifts.

2. Shoulders - resume military presses
rational: My left shoulder feels pretty good and my shoulders could use the direct work.

3. Deadlifts - My back still doesnít feel right so Iím going to lay off deadlifts. In the meantime Iím going to make Tuesdays ďCrazy Pull-up DayĒ. Iím going to do fourty-five minutes of pull-ups working various grips, weighted and body weight, with three to four minute rest between each set. Will resume DLing asap.

4. Diet - diet down to 145 then maintain until September. At that time I'll resume my bulk. I'll start counting calories again next Monday.


Year End Goals
- 165 x 3 Bench Press
- 300 x 3 Deadlift
- 200 x 3 BB Row
- 160 bodyweight

Rex
08-08-2005, 05:51 PM
Hammer Curls
30 x 11
32 x 8
32 x 6 ---- 778
Comments: First time ever doing these. First set really surprised me. Next week I'll start with 32.

Close Grip Bench Press
85 x 12
95 x 12
100 x 8 ---- 2960
Comments: Second time doing these. Next week I'll start with 100.

BB Curls
65 x 10
70 x 4 ---- 930
Comments: 65 x 10 good. 70 x 4 bad. Next week I'll start with 70.

Bench Dips
90 x 11
90 x 4
90 x 9.5 ---- 2205
Comments: Minor mishap during the second set when the chair came out from underneath me.

Total Work: 6873

Diet good, sleep good. Good session overall, laying the foundation. I like doing close grip bench and I'm really excited to see if it helps jump start my bench. Hammers really do work the forearm and that's just what I wanted. Pleased with today's workout.

Got a new job to help pay my way through school. I start tomorrow. Delivering pizza. Yay.

Rex
08-09-2005, 05:46 PM
"Crazy pull-up day" turned out to be less than crazy. More like "Mundane pull-up day".

Well, not exactly mundane, but certainly not crazy. How about...

"Above average volume pull-up day"

10 x 4
10 x 4
10 x 4
10 x 4
5 x 5
5 x 4.5
5 x 4
BW x 6
BW x 6
BW x 5.5
Comments: first time ever doing weighted pull-ups and they were harder than I thought they would be. Tried to avoid failure as much as possible. I feel like I should really be able to bang these things out but I'm not. Frustrating it is.

Diet poor, sleep good. I like pull-ups and feel as if I should be doing more of them w/various grips and weight. Lots of potential for strength and growth there. I'll think of something.

Felt like a complete ******* when I walk into the pizzeria today only to learn that I DO NOT have a job. Delivering pizza. *******s. Now the real question: Why is a 27 year old guy still in school, delivering pizza?

On above average volume pull-up day?

Rex
08-10-2005, 04:07 PM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
135 x 5
125 x 10
135 x 4
130 x 5 ---- 3115
Comments: The break did me some good and I'm happy with were my bench is at. Hit 125 x 10 which was a long time in coming goal. Overall work was decent and strength isn't off by much. Time to bump up the heavy set to 140. WOO to the mother****ing T.

Incline Bench
115 x 10
115 x 7
115 x 6.5 ---- 2703
Comments: Very pleased with todays effort immediately following the break. Work is right where it should be and strength is A-OK. 115 x 10 means next week I'll start with 120.

Total Work: 5818

Diet ok, sleep ok. Shoulder felt fine going into todays session but after the first set of inclines it felt a bit funny. Like a nerve is being compressed? Who the **** knows. I'll see how it feel tomorrow.

Glorious DOMS throughout my bicep and front deltiods from Mondays workout. Strangely enough I feel nothing from crazy pull-up day other than a slight soreness in my outer pectoral.

My ass feels allot better, still not a hundred percent. Tomorrows back day. More pull-ups, rows and aint a damn thing changed.

Patz
08-10-2005, 10:58 PM
I heard a pizza man in NYC can make 50 g's...

And why IS a 27 year-old still in school, and delivering pizza?

*wonders if I'll be delivering pizza when I start back to college soon*

Rex
08-11-2005, 06:12 PM
Pull-Ups
BW x 8
BW x 7
BW x 6 ---- 21
Comments: Pretty pleased since I still had some gas in the tank. I probably could have squeezed out another rep or two between the three sets but I'm trying hard not to take these to failure.

Barbell Rows
155 x 10
160 x 7
160 x 6 ---- 3630
Comments: Grip was slipping during sets two and three. 155 x 10 ! Really happy about this. My BB row has went up forty pounds since April.

Dumbell Rows
72 x 9
72 x 6.5 ---- 1116
Comments: I still hate these.

Total work: 4767

Diet fine, sleep fine. This was my first day doing back in a while and my strength is right where it should be. 155 x 10 and I feel ****ing great. Maybe tomorrow I'll squat. Though that just might be the lifters high talking. Or the smoking crack on back day high. Well, whatever it is, maybe it'll last until tomorrow, exert its ****ing influence and make me man the **** up and squat. Or maybe not.

Hey Patrick! I guess you can make 100/day clean pretty easily. But really that's not much here in NYC. Everything is expensive.

Still in school and delivering pizza... boy, that's a long boring story. The gist of it is that I made a career change "late" in life. It's pretty embarrassing - not really - (but slightly) to be delivering pizza at my age (our age) but you gotta do what you gotta do and I guess what it comes down to is, "It's how a nigga eat".

Patz
08-11-2005, 06:19 PM
meh..I'm seriously pondering a career change myself. At the very least a job change, and really only to de-stress my life. I'm considering nutrition. At this point, I just don't see that living like a college student (financially) is that bad a thing, although it'd be quite a hit in the ole wallet.

Your barbell rows are strong. I think I lift more than you on most things, but your rows are up as high as I had mine before the cut..

Rex
08-12-2005, 10:39 PM
Alright. Today I grabbed my testes and did what I've been dreading:

I squated in the curl rack.

And not just any ole regular kind of squat, but quad busting, back breaking, ass to the grass, calf to the hamstring squating for champions.

ATF Squats
95 x 12
135 x 10
145 x 10
155 x 10
Comments: I haven't squated in a four months and I really didn't want to ever again. But I know that if I want to get big I need to put the bar on my shoulders... Ass to the calfs, nice and easy. I'm just glad I did them.

Diet fine, sleep mediocre. Felt good to squat again, even if it wasn't all that serious. Get the heart racing and legs burning. Almost makes me forget why I dread them....

Patrick: Living "like" a student is a HUGE hit on the wallet. And that could be a ton of stress too, depending upon how much of a hit you take, and how important being a consumer is to you.

Thanks on the BB Rows. I don't know why but I'm able to row the same weight as people that are allot stronger than me. I personally suspect that sometimes people just don't hit their back as heavy as they should. I just try to go as heavy as possible.

Patz
08-13-2005, 07:06 AM
Good squattin..lots of reps in there..

The funny thing about this stress is, aside form my marriage stuff, it's all money related. Now, my job creates quite a bit of it as well, but most of my stress is the result of not being a pro-active person. It ends up screwing me financially, and I have a great job. I crave a simple, bill-free existence.

debt is teh suxorz..

Rex
08-15-2005, 04:56 PM
Hammer Curls
32 x 11
32 x 9
32 x 8 ---- 896
Comments: Wow. Really surprised by this progress. A strong three sets. Next week I'll rep with 35... and I could probably get away with 37.

Close Grip Bench Press
100 x 12
105 x 10
105 x 8 ---- 3090
Comments: I like this movement a whole lot. Pumping up my arms and shoulders with this one. Nice and easy, next week I'll start with 105.

BB Curls
70 x 9
70 x 6 ---- 1050
Comments: Pretty strong. Not bad. Not bad at all.

Bench Dips
90 x 9
90 x 9
90 x 7 ---- 2250
Comments: Two plates on my lap. This is getting unwieldy.

Total Work: 7286

Diet ok, sleep ok. Strong session today, it's a good way to start off the week. Made gains in every movement, and this is while in a calorie deficit. Hopefully this will continue throughout the rest of the week and cycle.

I started counting cals again in anticipation of the bulk I'll begin come September. Just want to know where I'm at and get everything dialed in correctly this way I can hit the ground running on Sept 1.
I'm at 148 as of this morning. I'm still cutting but I'm not going to allow myself to fall below 145. I want to hit 160 by Jan.

My ass still doesn't feel right. I guess tomorrow will be the sequel to above average volume pull-up day.

Patz
08-15-2005, 10:06 PM
Where did you get this "total work" scheme from? It seems like a decent way to keep track of progress from session to session.

I loves me some CGBP as well. It really blasts the tri's..

Rex
08-16-2005, 11:32 AM
I'm not exactely sure where this "work" scheme originates. It's out there. I've most recently read about it in Mell Siff's book, "Supertraining". In the book he refers to it as volume, but it's something I've been calculating for a while now and just call it work.

Weight multiplied by reps gives the work for the set. Add it all up - the product of each set - and you get total work. The data might be useful to analyze per set, per exercise or per session.

You can also divide work by reps and get the average weight used per rep. I do this too in my handwriten log. It's another way to track progress. Siff refers to this as intensity. It's also useful in helping to correct for high rep sets that can skewer the work calculation.

I'm a big fan of data. The more the merrier. And you can do allot of cool things by calculating work and intensity.

Rex
08-16-2005, 05:40 PM
Above average volume pull-up day

10 x 5
10 x 5
10 x 5
5 x 5
5 x 5
5 x 5
BW x 6
BW x 5
BW x 5
Comments: Forearms are pretty fatigued from todays session. Decent improvement from last week but I'm far from satisfied. Mentally I'm banging these out with two plates strapped to my back. In reality I'm struggling with ten pounds.

Diet good, sleep ok.

I really wish I could Deadlift. :cry:

Maybe next Tuesday.

MM
08-16-2005, 06:23 PM
Are you still sorta cutting, or have you seen the logic of deh bulk? Nice looking pullup session.

Rex
08-17-2005, 08:33 AM
I'm still "sorta cutting". That's perfect terminology, cause that's exactly what I'm doing. Sorta cutting. A not terribly serious don't care about the results half assed cut. Really my main goal until the end of the month is just to count cals so that I know where I stand. Come September Iíll begin the bulk. Iíd like to put on 15 pounds by January. That equates to a pound a week over four months.

Rex
08-17-2005, 05:10 PM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
140 x 3
130 x 7
140 x 3
130 x 5 ---- 2400
Comments: 140 for a triple. Not too shabby. I need to add 25 pounds to that ****er by Jan. It's taken me practically a year to get to 140... Still not even pressing my bodyweight! Todays session really put strain on my shoulders, elbows and triceps.


Incline Bench
120 x 6
115 x 7
115 x 6 ---- 2215
Comments: Was hoping to get more out of the two sets for 115. I was hurting from the flat bench. I feel good things happened today. Just got to rest up now.

Total Work: 4615

Diet fine, sleep good. Big decrease in work this session. That's typical though since work tends to go down as intensity goes up. All in all I'm satisfied. Now I know where I stand working with the higher weight. I expect some gains next week. ****, I expect gains every damn session.

Tomorrow is back day and it's business as usual.

Patz
08-17-2005, 05:41 PM
Good-lookin bench numbers. Benching your bodyweight is a big rep for sure. I can pretty much do mine, and it took me from last September (started benching 120) to get to this point.

Why don't you deadlift? Did I miss something?

Coke
08-18-2005, 04:08 AM
... All in all I'm satisfied. Now I know where I stand working with the higher weight. I expect some gains next week. ****, I expect gains every damn session. Tomorrow is back day and it's business as usual.

That is the way, be optimistic with your goals - :thumbup: ...take care of business and expect them gains to come!!

MM
08-18-2005, 06:19 AM
Rex, it took me a while to bench my own weight. Stick with it -- it'll come and go and you'll have bigger fish to fry.

Rex
08-18-2005, 06:31 PM
Pull-Ups
BW x 8
BW x 8
BW x 7 ---- 23
Comments: I guess above average pull-up day is paying off cause today I managed a work PR of two entire reps. That's above average gains.

Barbell Rows
160 x 7
160 x 7
160 x 8 ---- 3520
Comments: I was a little intimidated before the first set. But once I got going it wasn't all that heavy. Like last week it wasn't my back that gave out but my grip. The bar just kept slipping out of my right hand. 160 x 8 (!) on my third set before the bar slipped...

Dumbell Rows
72 x 10
72 x 8 ---- 1296
Comments: 72 x 10 (!). Next week I'll start w/77. I still hate these though.

Total work: 4839

Diet good, sleep good. Nice session today. Tomorrow I squat.

MM, Coke: Thanks for the encouragement guys.

Patrick: I think I pulled a muscle about a month ago. I'm waiting for it to be a 100% before I start DL'ing again. In the meantime I've been doing 'above average volume pull-up day'. I think I might give DL's a go this Tuesday.

Patz
08-18-2005, 09:48 PM
I covet your barbell rows..

Coke
08-19-2005, 11:47 AM
Split not bad, giving a day for each body part is a great idea...damn good back session bro.

Rex
08-22-2005, 04:50 PM
Hammer Curls
35 x 12
35 x 10
35 x 8 ---- 1050
Comments: Another great session. I really killed these. Next week I'll curl with 37, even though I could go heavier. Just taking it nice and easy, I ain't trying to burn myself out too soon.

Close Grip Bench Press
105 x 12
110 x 12
115 x 7 ---- 3385
Comments: Three weeks, three strong sessions. That's what I'm talking about. Still trying to find my correct work weight for this movement, next week I'll start at 115.

BB Curls
70 x 10
70 x 6 ---- 1120
Comments: More PR's. Nice. Next week I'll start with 75.

Bench Dips
90 x 11
90 x 10
90 x 9 ---- 2700
Comments: 90 x 30 over three sets. Next week I'll dip with 95.

Total Work: 8255

Diet fine, sleep ok. Tremendous arm session today. Set PR's on every exercise in terms of weight, reps, work, ect... Just awesome.

Counted cals all last week. I averaged 2, 020 cals a day, 172 grams of Protein/day... Body weight this morning was 147... Down a pound. I'm just going to continue doing what I'm doing until September, than I'm actively putting on mass. 160 by January. That's my mantra. I can actually feel it.

I want to take up Oly Lifting. I found a gym in Queens and I'm going to head over there ASAP to see what it's all about.

Patrick: I covet your squat, bench and deadlift! But thanks for the props man.
Coke: Thanks for stopping by bro. Advice and suggestions are always welcome.

MM
08-22-2005, 07:08 PM
PRs all over the place, nice workout Rex. Keep bumping up the weights.

Coke
08-23-2005, 05:15 AM
Rex is on the rise with it...super arm session.

Patz
08-23-2005, 05:56 AM
Biceps seem to be a strong point for you. That's probably part of the reason your rows are up there, since they're a biceps-assisted movement. That was a good-lookin' workout for sure, man.

No one covets my squat..cept maybe the ladies..lol.

Rex
08-24-2005, 11:13 AM
I was so dissappointed with my performance yesterday that I didn't even log the workout on this here intraweb. I rectify.

Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
215 x 3
work: w/mixed grip
235 x 5
235 x 5
235 x 2 ---- 2820
comments: Pathetic. First time doing deads in a month but there's no good excuse for such a pathetic performance. 235 x 2. What the **** is that?

Pull-Ups
10 x 4
10 x 4
10 x 4 ---- 120
Comments: Some weighted pull-ups after the deads. Just practice.

Diet good, sleep could be better. I really expect more that what I was able to give today. My form was extremely sloppy and mentally I was intimidated. **** it. This is my starting point and next week I'll try for three sets of five using 235. I need to concentrate on form... hips back and driving w/my legs. Way too much back in the movement.

Chest in a bit.

MM, Coke, Patrick: Thanks guys. The encouragement and interest is motivating.

MM
08-24-2005, 11:27 AM
Props for just doing deads, Rex. You might look into getting chalk to improve grip; grip issues can really slay your ability to dead for reps. I'm kind of thinking about going down and doing deads right now, even though today is an off day.

Anyway, that workout will look better next time.

Rex
08-24-2005, 05:30 PM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
140 x 3
130 x 8
140 x 3
130 x 5 ---- 2600
Comments: Plus one rep from last week. Slow progress is better than no progress. These are hurting my shoulders and arms. Particularly unracking the weight.

Incline Bench
120 x 7
115 x 8
115 x 6 ---- 2450
Comments: Plus two reps. But I'm hurting from the flat bench. I'm not sure why, if I should work through the pain, or what.

Diet fine, sleep fine. Overall blah. The lifting was nothing special today.

MM: I went looking for chalk at a few local sport stores but couldn't find any. It's not a bad idea. I guess I'm going to have to buy it from an online dealer or something.

MM
08-24-2005, 05:39 PM
I got my chalk from sport's authority for like $2. You should be able to find it without buying online.

Coke
08-25-2005, 12:00 PM
.. Slow progress is better than no progress.

Well said, that means you will get to where you want to go no matter how slow. Doing good bench work bro, so good that its time to ask for someone to spot next time out - ;)

Patz
08-25-2005, 04:12 PM
I think those deads look pretty good, Rex. You're in the vicinity of the coveted 300 pull. I'd wager that it was just grip from the layoff that was killing you. No biggie--it comes back fast.

Benching looks nice as well. I don't think there's a day that goes by that my front delts aren't either sore, or extremely tight. I think it even affects my flexibility when reaching back to hold the bar for squats.

Rex
08-25-2005, 08:49 PM
First off, you guys are the ****ing best. Brings a damn tear to my eye, all this support.

You know, we're all different ages, sizes, strengths... Different upbringings, education, experience... We come from different parts of the country... Different races and religions. But we have one damn thing in common. We know what it's like to push ourselves to the absolute ****ing limit, everyday. We don't surrender, we don't give in. Everyday we get a little bit better than we were.

And that's what we have in common. We know what it's like to feel a ton of weight on our backs, sometimes its the the weight of the world, but we're gonna squat it anyway. And when the going gets tough... Well, **** it. One more rep.

Anyway. Off the soapbox! Today was back day.

Pull-Ups
BW x 10
BW x 8
BW x 7 ---- 25
Comments: Nice. First time ever getting ten reps and I'm pretty ****ing siked about that. That extra pull-up work is really paying off. I've added four more reps in two weeks and that's unprecedented.

I attribute that to doing pullups an extra day during the week, weighted, and not taken to failure.

Barbell Rows
160 x 10
160 x 8
160 x 8 ---- 4160
Comments: 160 x 10(!). Held onto the bar for dear life and got my ten reps. Next week I'll row with 165.

Dumbell Rows
77 x 7.5
77 x 6 ---- 1040
Comments: Guess what? I hate these.

Total work: 5225

Diet great, sleep ok. Ate a relative ton yesterday. Tremendous progress today. It seams like everytime I BB Row I manage another rep or two, or I'm able to throw more weight on the bar. Today I really attacked the bar, no doubts, and it payed off.

MM: Man, I looked all over the damn place today and couldn't find any, anywhere. I'm going to order it online. Super Squats came today BTW. Cool little book, I'll probably give it a try in October.

Coke: I'm in this until I'm stronger than you Coke! Though by then you'll be as strong as Ed Coan :-)

Patrick: Shoulders are such a weak point for me. My Overhead Press is pretty poor, and I suspect shoulders are the weak link in my bench.

MM
08-25-2005, 09:52 PM
Good looking workout Rex. Way to be on the pullups.

Coke
08-26-2005, 05:10 AM
You know, we're all different ages, sizes, strengths... Different upbringings, education, experience... We come from different parts of the country... Different races and religions. But we have one damn thing in common. We know what it's like to push ourselves to the absolute ****ing limit, everyday. We don't surrender, we don't give in. Everyday we get a little bit better than we were.

And that's what we have in common. We know what it's like to feel a ton of weight on our backs, sometimes its the the weight of the world, but we're gonna squat it anyway. And when the going gets tough... Well, **** it. One more rep.


Man, that is damn good and so true...gonna keep it - :thumbup:
...the pullups, bb and db rows are all very nice Rex.

Patz
08-26-2005, 03:28 PM
Your rowing baffles and intimidates me...lol.

What made you leave Wall Street?

Rex
08-29-2005, 09:42 PM
Hammer Curls
37 x 10
37 x 10
37 x 7 ---- 999
Comments: Not too crazy w/ my form today. Kinda sloppy. Got 37 x 10(!), twice. Next week I'll give the 40 pounders a try.

Close Grip Bench Press
115 x 9
115 x 7
115 x 6 ---- 2530
Comments: Nada.

BB Curls
75 x 7
70 x 7 ---- 1015
Comments: Not complaining.

Bench Dips
95 x 10
95 x 8
95 x 7 ---- 2375
Comments: 25 reps over three sets. Ok.

Total Work: 6919

Diet good, sleep was the suck. Today was the first day of the new school semester so I woke up at 7. For me this is much early. Organic Chemistry at 8 Am. Yay.

Todays session was fine. Total work took a big hit but it was bound to happen. I keep upping the intensity so eventually something has to give.

I was reading an article by Dan John over at T-nation:
"Olympic wrestling champ, Dan Gable. Dan said, "If it's important, do it every day. If it isn't, don't do it at all." Now, I have to leave it to each and every person to decide what's important, but this statement certainly is a challenge.

I always use a simple question to clarify your answer to what's important. Let's say, for some reason, you found you could only train for a total of 45 minutes a week. Maybe you became a political prisoner or something. You'll only be able to get in three workouts of 15 minutes each. What will you do? Think this through; this is going to be the core to the intensification program."

Well, the very first thing that came into my head was pull-ups....

MM, Coke: Thanks guys.

Patrick: Ever see the movie boiler room? ... Well, I haven't! But it's not far from the truth. The stress of making an unethical living made it hard to sleep at night.

Patz
08-29-2005, 10:22 PM
I see the dudes in prison doing a lot of pullups and dips, but maybe that's because no one can crush your neck with a mounted pullup or dip station? lol

Barbell Curls are looking good, along with the rest of it. Like I said before, I think strong biceps is what's helping you with those super-rows. It's a heavily biceps-assisted movement.

My father-in-law has a PhD in Organic Chemistry from Georgia Tech. He's a bigwhig with Dow these days, with over 40 patents to his credit--including the main chemical used to de-ice plane wings..lol. Remember that next time you fly in winter!

You going into chemistry, or medicine?

Coke
08-30-2005, 10:13 AM
I bet Wall Street was hectic as hell but U learned a lot though - good luck at school...fine effort for those arms bro.

Rex
08-30-2005, 05:46 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
215 x 3
work: w/mixed grip
235 x 4
255 x 1
265 x 1 ---- 1470
Comments: Pretty dissapointed. I could and should be pulling allot more than this. I'm trying to use more leg drive and it's just not working out. I'm learning that my hams are allot weaker than I thought. I think previously I used to just muscle the weight up with my back... I think I might lower the weight a bit, practice getting my legs more involved.

Pull-Ups
10 x 5
10 x 4
10 x 4 ---- 130
Comments: Pronated grip, not done to failure.

Total Work:1600

Diet perfect, sleep good. Overslept and was late for cell bio @ 9:00 am today. Hot little chicks everywhere!

Patrick: A friend that I grew up with did two years in a state prison for selling cocaine. He started lifting when we were young, 15 or 16. Often in jail he wouldn't even have access to weights. They did tons of pull-ups - different styles and rep schemes - cause that's all they could do.

He's around 180, 5'9". Not that big but he looks thick and is strong as ****. He BB curls with 135 - for reps and sets. His other lifts are strong too.

That's pretty cool about your f-in-law. I'm a biochemistry major. I figure by the time I know how to make synthetic horomones in my basement I'll actually be ready to use them. I'm joking. But I'm not.

Coke: So true.

MM
08-30-2005, 05:54 PM
Hey man, your deads are climbing. Keep at it and they'll climb more. Persistance is rewarded when it comes to moving heavy ****ing ****.

Patz
08-30-2005, 08:23 PM
I agree, deads are coming along nicely. Even though that 265 feels like the absolute heaviest you can do, next week you'll pull ten more pounds. Deads are funny that way. I wish bench was like that!

When you start making hormones, I'll be ready to use them...I'm joking. No, really I'm joking. I think. Yeah, I am..

MM
08-30-2005, 08:27 PM
Hey, at 155 that dead number is looking pretty solid, I think.

I'd take the hormones. I am not joking.

Rex
08-31-2005, 07:50 PM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
140 x 4
130 x 6
140 x 3
130 x 5 ---- 2410
Comments: Brought my grip in a bit hoping it would take some of the stress off my shoulders. I knew the consequence would be a slight decrease in strength, but I'm pleased to say the strain on my shoulders was signifigantly less. That's a huge positive.

Incline Bench
120 x 4
115 x 7
115 x 5 ---- 1860
Comments: Again, strength down but no pain. That's a good thing.

Total Work: 4270

Diet perfect, sleep good. All's good in the hood. I wish I was pressing 245 for 4 instead of 145 for four but that's life. I'm enjoying the process. You win some, you lose some. As long as you win more than you lose you'll be alright. I feel as if I traded short term strength for long term shoulder health. It's good.

MM: Actually my deads are going down! ****ing sucks. I figure I've got another year or two before I'm going to seriously consider usage. Until then I'm just going to continue to eat and lift. I'll sleep every now and again too.

Patrick: I just realized I said your F-in-Law....lol. No kidding about benching!

MM
08-31-2005, 07:56 PM
Why cut? :( What's your BF% at (roughly)? You could get so big quickly by working out like this and upping calories, and you'd probably be able to cut afterwards.

Coke
09-01-2005, 05:28 AM
Past couple of sessions were good although you felt your deads were subpar...all is well, just stay on track bro.

Rex
09-01-2005, 08:24 PM
Pull-Ups
BW x 10
BW x 8
BW x 7 ---- 25
Comments: Nada.

Barbell Rows
165 x 10
165 x 10
165 x 8 ---- 4620
Comments: I really can't believe how easily and quickly I'm making gains with this. 165 x 10. TWICE. That's a big time PR... reps, work, weight. Next week I'll row with 170.

Dumbell Rows
77 x 8
77 x 7 ---- 1155
Comments: Progress. As in I progressively hate these.

Total work: 5800

Diet perfect, sleep good. Today was a strong session, and strong sessions make me happy. I still can't ****ing believe the progress rowing w/the bb. It's almost too easy. Grip was the weak link, the bar actually slipped out of my hand during the second set. Somehow I managed to catch the bar before it hit the ground and powered out another two reps! Not exactly beast worthy... maybe gremlin... menancing skinny guy?

MM: BF is somewhere around 11 - 13. Somehow I forgot to mention that I've been in calorie surplus as of Monday. So the bulk has begun! As to me getting big quickly... God bless you for even suggesting it Mike. :-)

Coke: You're absolutely right Coke. It's all good, Just got to keep doing what I'm doing. Thanks man.

MM
09-01-2005, 08:43 PM
There you go, showing me up on the BB rows. :D

Bulk away! Add LBM and it will burn through more calories, and you'll see a bigger, leaner, meaner you. IMO, though, I think you might add a couple more sets; but I'm a volume junkie, so do whatever gives you results.

Patz
09-01-2005, 09:03 PM
Man those rows own! Your 1rm is way up there dude..

Don't sweat the bench adjustment. You're dead-on that the short term is worth it in the long-term. You may even find that you can switch back later-on, when you have stronger shoulders.

Coke
09-03-2005, 07:29 AM
Good deal on the bulk Rex...great to see U stepping up so smoothly with the bb rows and everything.

Manveet
09-03-2005, 07:54 PM
Great back session Rex, good luck with the bulk!

Rex
09-05-2005, 10:04 PM
Hammer Curls
35 x 10
35 x 9
35 x 9 ---- 980
Comments: Man, those 40's felt heavy. Feeling a little out of it mentally so went with the 35's today. No biggie.

Close Grip Bench Press
115 x 10
115 x 5
115 x 5
120 x 3---- 2660
Comments: Next week I'll up the weight a bit.

BB Curls
75 x 8
70 x 8 ---- 1160
Comments: Sloppy.

Bench Dips
95 x 9
95 x 7
95 x 7 ---- 2185
Comments: Nada.

Total Work: 6985

Diet ace, sleep fine. Bodyweight at a thin 147.6 this morning. Averaged 2250 cals a day last week. This week I'm shooting for 2350. See if that puts some weight on me bones.

MM: Ha. Just keep rowing and you'll have me jealous in no time!

Patrick: Thanks man. My goal is to Row 200 for a triple by the end of the year. I may actually reach that one!

Coke, Manveet: Thanks guys. 160 by January is my mantra.

Coke
09-06-2005, 05:09 AM
The weight will come on my man...in my case it was a slow process indeed, lol. The work on those arms not bad.

MM
09-07-2005, 08:42 AM
MORE CALS!

Seriously. 2800-3000 clean and you'll be adding slabs of moosel. :)

Rex
09-07-2005, 09:12 AM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: w/overhand grip
215 x 5
215 x 5
235 x 2 ---- 2620
Comments: Decided to back off a bit and drop the weight. Still didn't feel right. Strange feeling in my hips and legs, I know my recent DL problems are mental but **** its frustrating. I'm going to stick with the light weight and try to get comfortable again.

Pull-Ups
10 x 6
10 x 5
10 x 5 ---- 160
Comments: Pronated grip, not done to failure. Not too shabby with ten pounds strapped to my back. Best weighted session so far.

Total Work: 2780

Diet perfect, sleep good. This was yesterdays workout but I didn't have the opportunity to log it until now. Overall it was a rather mundane session. Didn't feel tired or drained and frankly if I don't feel like that after deads I feel like somethings wrong. Did 185 x 3 on the BB Row just for the **** of it.

I've been employing Pavels "greese the groove" pull-up concept in a haphazard way over the past few weeks and it has certainly helped. I've seen an increase in absolute strength and endurance.

Coke: Thanks brother. I wish I had the time to read through your journal from the start. There must be allot of helpful things in there.

MM: It's a strange bulk that begins at 2350 cals per day, isn't it? 160 by January, man I can feel it.

Manveet
09-07-2005, 11:04 AM
I've been employing Pavels "greese the groove" pull-up concept in a haphazard way over the past few weeks and it has certainly helped. I've seen an increase in absolute strength and endurance.


Cool, I justed started "ladder training" for chins last week. I don't know if doing them just once a week will be effective enough for me, but we'll see how it goes.

Rex
09-07-2005, 07:43 PM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
140 x 3.5
130 x 7
140 x 3
130 x 5 ---- 2470
Comments: Using the closer grip and shoulders feel better. Still not perfect but huge improvement. Strength is slightly up from last week. Will continue to press with the narrower grip and pray for strength. Like mana from the heavens, give me strength.

Incline Bench
120 x 6
115 x 6
115 x 5 ---- 1985
Comments: Brought the grip in even closer than last week. Strength slightly up, pain down and it is good.

Total Work: 4455

Diet ace, sleep good. Todays lifting was fine. I was hoping for a big day, instead I got this. Such is life.

First week of school and so far so good. I've already spent 250 dollars on just two books. I've still got to buy my org chem book to the tune of 227 bucks. I'm a ****ing student, where do they think I'm coming up with over 500 dollars in a weeks time? ****ing mafia. Where's the love?

Always cute chicks in class and the campus is just inundated with hotties. Staten Island is like Melrose Place. Except less tan, less blonde, Italian names and funny accents. It's like the Soprano's. Except Tony's name is Tina and Tina is hot with big tits.

Manveet: It's funny cause I was thinking about you doing the ladders as I was writing that. I've read about the ladders and will incorporate them into my routine at sooner or later. I've found that whole "greese the groove" business has worked for me. So much so that I'm actually considering trying it for the Bench Press at some point.

Coke
09-08-2005, 06:50 AM
Good luck with school bro, great to be having so much eye candy - :D ...nice and precise chest workout.

MM
09-08-2005, 02:21 PM
School books are outrageous. Sometimes, late at night, I cry.

Eat more food dood.

Crapsicle
09-08-2005, 03:19 PM
Schools A Biatch....

Patz
09-08-2005, 03:43 PM
Looks like the bench strength has hardly suffered..that's kickass for you!

Aparently the F'in law has his name in a crapload of chemistry textbooks..lol I wonder...

Rex
09-08-2005, 08:07 PM
Pull-Ups
BW x 11
BW x 8
BW x 7 ---- 26
Comments: BW x 11(!). First time ever breaking 10 and it's good.

Barbell Rows
95 x 10
170 x 7
170 x 7
170 x 7 ---- 4982
Comments: Grip issues.

Dumbell Rows
77 x 10
77 x 8 ---- 1386
Comments: 77 x 10 (!). Next week I'll row w/82. Still haet. These.

Total work: 4982

Diet perfect, sleep good. Coming down with a cold maybe. Throat is a bit sore. I was going to skip today but back day is best day. It's like no matter what the **** I do I make progress. Very happy w/todays gains.

Wish I could make these kind of gains on chest day.

Aint a damn thing changed except my underwear.

Coke: Eye candy... I want mouth candy!!!

MM: I'm trying to bulk slowly so that I keep my bf down. 160 by January brother. I guarantee it.

Crapsicle: :whazzup:

mrelwooddowd: What's his f'in name, your f'in law?

Couldn't help it, being corny. Sorry. But seriously, what's his name?

Patz
09-08-2005, 09:03 PM
I swear, dude..those rows kill me! Eventually you'll hit a plateau--then, I'll swoop in for the kill!

Sent you a f'in PM...

Coke
09-09-2005, 09:42 PM
Fine back training Rex...sweet pullups and bb/db rows.

Manveet
09-10-2005, 08:09 PM
Nice back session man. Always nice to see some progress, especially with the pullups.

MM
09-12-2005, 07:51 PM
I swear, dude..those rows kill me! Eventually you'll hit a plateau--then, I'll swoop in for the kill!


Why wait for him to hit a plateau? Kill him now! Kill him now! :ninja:

Nice rowing, sailor.

Rex
09-12-2005, 08:49 PM
Hammer Curls
35 x 10
37 x 8
37 x 8 ---- 942
Comments: I think I'm a little too sloppy with these so I'm going to continue to use 35 / 37 pounds until I feel I can handle the weight better.

Close Grip Bench Press
120 x 6
115 x 8
120 x 7 ---- 2480
Comments: Not bad. Next week I'll use 120 on all three sets.

BB Curls
75 x 8
75 x 7 ---- 1162
Comments: Decent amount of reps w/75 pounds on both sets. Good.

Bench Dips
95 x 10
95 x 9
95 x 7 ---- 2470
Comments: 26 reps in 3 sets. Goal is 30 in 3. Then I bump up the weight.

Total Work: 7054

Diet perfect, sleep good. I averaged 2350 cals/day last week, my bodyweight is up a pound to 148.6. I'm going to take in 2350 again this week and see what happens. I could definitely eat allot more, take in many more cals, but I want to stay as lean as possible. So, like everything else in this game, patience is the key.

On saturday me and my buddy got to talking and he says that he's stronger than me. I laugh. He says he can beat my 1RM on any lift. I laugh and we head downstairs to my gymn.

I've never maxed out before on any lift. So I really don't know what I can do. My friend weighs 160 but he's a little taller than me. So it's a battle of the skinnies. Long story short - my back was a touch stronger than his, his bench killed mine. My squat killed his. Didn't have enough weight to max on the DL.

Pullup: BW(146) +65 x 1
DB Row: 122 x 1
BB Row: 205 x 2
Clean & Press: 125 x 1
One Arm Clean & Press: 52 x 1
Bench: 155 failed.
ATF Back Squat: 275 x 1

Feeling a bit banged up today. My left shoulder (still) and something new, my right elbow, are both in slight pain. A bit tired mentally, I really forced myself to lift today. I'm glad that I did. I'd like to continue until the first week of October, then I'll take a week off. I'll probably change up my routine a bit too.

mrelwooddowd: Thanks man. I'm not sure how to respond via PM. Duh. I checked my lab book and didn't see his name. I'll check the lecture book when I get it.

Coke, Manveet: Thanks guys.

MM: lol. Hey Pat, you might as well kill me now cause I don't ever plan on hitting a plateau!

Coke
09-13-2005, 05:54 AM
Patience can indeed be a virtue - ;) ...dude is staying on the move with some more great arm work.

Patz
09-13-2005, 07:13 AM
lol @ 2 skinnys on teh face-off!

You squatted 275???!?!?!?! :( < me

Just for future reference, to respond to a PM you hit the quote button and it gives you a response area.

Rex
09-13-2005, 06:35 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: w/overhand grip
215 x 6
215 x 5
235 x 3 ---- 3070
Comments: Grip issues again. Still, these felt better coming up than they have in a long time. The weight felt light and my hip, ugh, girdle (?), didn't feel the same kind of stress that it was feeling.

Pull-Ups
10 x 6
10 x 5
10 x 5 ---- 160
Comments: Last rep of last set was a tough one. My right elbow hurts after doing these. If the pain continues I'll switch to chins.

Total Work: 3230

Diet perfect, sleep ok. Though I'm way off my best DLing I'm still pleased with todays session. I'm having some serious mental problems with pulling the ****ing weight off the ground and I feel as if todays session has helped put me back on track. My form just felt right today. First time in a while. Grip is still a big issue and continues to be the weak link. It's ok. I'm going to keep the weight down and use the double overhand grip. Work on form and grip for now.

Allot of hotties in school today. This chick Sandy, unfortunately not one of the hotties (she's a butter face... everything is hot but her face), asked me for my number to hang out. I gave it to her but don't really want to talk or hang out with her. There are some good prospects though! These chicks aren't going to ask me out though. I'm gonna need to do the asking.

That takes a different kind of strength. Play on playa. Run that game.

Coke: Thanks bro. If I was as big as you I'd be clubbing these girls upside the head and dragging them back to my den!

Patrick: I was pretty surprised myself. And it was relatively easy. It's getting out of the hole that's a bitch. I'm so ****ing skinny that the range of motion on that squat is pretty large.

MM
09-13-2005, 06:46 PM
Hm, do you ever use a mixed grip for your deadlifts? I honestly think it's the only way to go. I can barely hold on to 315 with an overhand grip, but it's not a big problem with a mixed grip. Good dedin.

Patz
09-13-2005, 06:53 PM
Hm, do you ever use a mixed grip for your deadlifts? I honestly think it's the only way to go. I can barely hold on to 315 with an overhand grip, but it's not a big problem with a mixed grip. Good dedin.

I concur..

Rex..Does Sandy have summer teeth?









You know..some are here, and some are there?

Crapsicle
09-13-2005, 07:56 PM
Pull-Ups
10 x 6
10 x 5
10 x 5 ---- 160
Comments: Last rep of last set was a tough one. My right elbow hurts after doing these. If the pain continues I'll switch to chins.

I DONT GET IT - YOU DID A TOLTAL OF 160 PULL UPS WITH BODY WEIGHT?!

Manveet
09-14-2005, 12:54 PM
Diet perfect, sleep ok. Though I'm way off my best DLing I'm still pleased with todays session. I'm having some serious mental problems with pulling the ****ing weight off the ground and I feel as if todays session has helped put me back on track. My form just felt right today. First time in a while. Grip is still a big issue and continues to be the weak link. It's ok. I'm going to keep the weight down and use the double overhand grip. Work on form and grip for now.


You can always use a mixed-grip, unless you NEED to use double overhand for some reason. I've always been doing my SLDL's with a mixed grip, works very well.

Coke
09-14-2005, 01:13 PM
Nice try on those deads, everyone has grip issues with that movement at some time or another.

Rex
09-20-2005, 12:15 PM
So I haven't been on here in a while. It's not cause I've stopped lifting weights - that will never happen - but because my computer hasn't been working! So I'm actually logged on at school... My computer should be up and running again either today or tomorrow.

It feels like I haven't logged on in years. And like I've missed much. Somehow I doubt that though :-) Business as usual, right fellas? Getting big and strong as ****.

Chest day last Wed. went like this:

Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
140 x 4.5
130 x 7
140 x 3
130 x 6 ---- 2740
Comments: good.

Incline Bench
120 x 6
115 x 6
115 x 6 ---- 2100
Comments: good.

Total Work: 4840

Diet perfect, sleep good. This was a good session. Nice progress. I really want to hit 140 x 5 next time. Which is actually tomorrow.

Rex
09-20-2005, 12:24 PM
Pull-Ups
BW x 11
BW x 8
BW x 7 ---- 26
Comments: No gains and actually struggled with the last rep of each set. I'm dreaming of doing twenty of these with BW by the end of the year. Good luck.

Barbell Rows
95 x 10
170 x 10
170 x 8
170 x 7 ---- 4250
Comments: Grip continues to be the weak link here. 170 x 10(!). Next week I'll row with 175. Can't believe the progress I'm making here. Really extraordinary stuff.

Dumbell Rows
82 x 7
82 x 7 ---- 1148
Comments: Seven solid reps using 82 for the first time. I'm pretty ****ing impressed with myself.

Total work: 5424

Diet perfect, sleep was money. Great session. Back continues to own.

Friday has been leg day for the past six weeks... Just ATF back squats. I haven't been recording them but this Fridays session was a bit better than usual. Did 185 x 10 pretty easily. My legs, hams and calves, are so ****ing skinny that the ROM on these is pretty large. Want to start squatting heavy. Money Mike has been inspiring in that regard.

Rex
09-20-2005, 01:34 PM
Hammer Curls
37 x 8
37 x 8
37 x 7 ---- 851
Comments: These ****ing things feel heavier every week. And I don't care for my form at all. Too sloppy. I might drop the weight down on these drastically next week.

Close Grip Bench Press
120 x 9
115 x 7
120 x 6 ---- 2640
Comments: 120 x 9(!). 125 aint that far off.

BB Curls
75 x 8
75 x 7 ---- 1125
Comments: Nada.

Bench Dips
95 x 10.5
95 x 9.5
95 x 7 ---- 2640
Comments: Nada

Total Work: 7181

Diet perfect, sleep ace. Diet was too good. Averaged 2500 cals a day last week, just a bit more than I wanted. Bodyweight is up to 151 and abs are less visible already. I look forward to getting fat. Serious. A big fat gut.

Bulk is going good, four pounds heavier already.

MM, Manveet, Coke: I'm trying to hold off using a mixed grip for as long as possible during each session. But I know the benefits. With a mixed grip my pronated hand always gives out, usually my right.

Patrick: I don't care what anyone says.. you're a funny guy! Nah... she aint no snaggle tooth, but she got a lazy eye and probably is an albino!

Crapsicle: LOL! Yeah dude, and then after doing 160 pullups I ran a mile faster than a speeding bullet... I wish. Actually it's BW+10 pounds x reps. The 160 is total work (not including BW) - so 10 pounds x 16 reps =160. Don't ask why, just assume I'm slightly OCD.

I'm in the middle of class, I'll check you guys out later.

Patz
09-20-2005, 03:13 PM
Good looking stuff, man..I almost forgot you existed!! lol

Are your rows "Yates" style, by any chance?

Coke
09-20-2005, 03:27 PM
Putting on some pounds already is awesome, hopefully just a start for you...all those efforts were good man.

MM
09-20-2005, 03:34 PM
Good looking workouts, bro. Keep working at it.

Rex
10-04-2005, 08:05 PM
Wow. I found this thing all the way back on page six. It's practically embarrassing. But now my computers fixed and I can resume logging my training. What the hell have I missed? It feels like Iíve been gone from around these here parts for ever...

School is hard and Iím struggling to do all the required work. Bah.

I took a week off from the weights. Yesterday was my first day back. I resume the log forthwith.

Hammer Curls
32 x 11
32 x 9
32 x 7 ---- 864
Comments: These feel sloppy and hard. I want to keep the weight down and really focus on form.

Close Grip Bench Press
120 x 9
120 x 8
120 x 5 ---- 2640
Comments: Strength fell off during the last set but overall I'm pleased with where these are at after the break. Looking forward to putting more weight on the bar.

BB Curls
75 x 8
75 x 6 ---- 1050
Comments: Bah.

Bench Dips
95 x 11.5
95 x 8
95 x 6 ---- 2423
Comments: Again, my strength fell off during the last set but again, I'm overall pleased with where these are at after the break.

Total Work: 6977

Diet off, sleep ok. Fell 500 cals short of my daily goal. No biggie, I'll make it up during the rest of the week. Bodyweight is at 150.2.

Decent first workout back after the break. Those ****ing hammer curls are killing me.

Rex
10-04-2005, 08:20 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
215 x 10
215 x 10
235 x 3 ---- 5005
Comments: Deads haven't felt this good in a long while. Physically they just felt better. The 215 x 10 was tough, the 235 x 3 was relatively easy. I'm going to bump the weight to 220.

Pull-Ups
10 x 6
10 x 6
10 x 6 ---- 180
Comments: These felt good. I could have gotten another one or two reps out of the first set. Second set was about right, third set was tough to get six.

Total Work: 5185

Diet good, sleep ok. Best DL workout I've had in a long time, by far.

Manveet
10-04-2005, 08:32 PM
Nice to see your journal back up and running again.

Nice work with the DL's man. I haven't pulled conventional in a LONG time. There's something about pulling stuff off the floor that I don't find appealing. I'll stick to my SLDL/RDL variant.

Patz
10-04-2005, 10:52 PM
Nice work on the deads, Rex. That looks intense! Good stuff in general..

Coke
10-05-2005, 05:12 AM
Hang tight at school Rex...this is sweet, you got things cleared up and back to posting. Sessions not bad - ;)

MM
10-05-2005, 10:15 AM
Glad to see you're back up and running. Keep at it.

Rex
10-05-2005, 09:36 PM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
140 x 4
130 x 7
140 x 3.5
130 x 5 ---- 2610
Comments: Numbers are about where they were before the break. But I FELT strong today. The first set in particular. Gotta give it time.

Incline Bench
120 x 7
115 x 6
115 x 4.5 ---- 2048
Comments:

Total Work: 4658

Diet perfect, sleep good. Overall decent session. The pain in my left shoulder is about a 4... with 10 being impossibly overbearing and 1 being non-existant. That's a big improvement and I hope that will translate to a bigger bench down the road.

Littlejakes benching video was incredibly impressive.

Struggling to get my ****ing bench to 150. ****. In January I set my goal as a five pound increase a month, which meant I would be pressing 175 by January 06. Well, we're about 12 weeks away from Jan 1 and my bench is at 140. And I still can't ****ing press bodyweight.

I look forward to the day when I can press 225. which reminds me: Nice job Pat.

Anyway, I lift weights to get stronger, I eat to get bigger. Today I ate 3000 cals, no problem. And I'm finding that I need upwards of 2600 a day in order to gain weight. Last October I was bulking on 2100 cals a day. Amazing.

Manveet, mrelwooddowd, Coke, MM: Yo, thanks guys. It's good to be back. Going two weeks without the internet is like keeping Mike out of the gym longer than 2 days. Practically impossible.

Coke
10-06-2005, 09:47 AM
You've got the numbers down with the calories, that is cool - wish I could say the same, lol...one day you'll leapfrog on the benching man, just keep doing your thing and patiently go at it.

Rex
10-06-2005, 08:24 PM
Pull-Ups
BW x 11
BW x 8
BW x 7 ---- 26
Comments: No gains but these felt ok. The first set felt strong.

Barbell Rows
warm-up:
115 x 10
135 x 10
work:
175 x 5
175 x 7
175 x 5 ---- 2975
Comments: These felt heavy.

Dumbell Rows
82 x 9
82 x 9 ---- 1476
Comments: Solid. PR in reps, weight and work. Nice.

Total work: 4477

Diet perfect, sleep good. Took in over 2700 cals today and that puts me right where I need to be. DB Rows were were strong, again. BB rows are starting to feel heavy and that's a good thing. Pull-ups were blah.

Eat, sleep and patience. That's all.

Coke: I hope. It'd be pretty cool if my bench press would shoot up the way my BB Rows have. You're right, and it's good advice, I just got to keep doing it and give it time.

Coke
10-07-2005, 08:45 AM
Fine overall back training Rex...you were a rowing machine with both the bb and db's, lol.

Rex
10-10-2005, 09:55 AM
So I want to start Olympic Lifting. In order to do that I need to SQUAT. So I'm going to start squatting regularly again. Friday's session:

ATF Back Squats
160 x 10
135 x 10
135 x 10 ---- 4200
Comments: Nice and easy.

Snatch Squat
25 x 10
45 x 10 ---- 700
Comments: First time doing these. I was told to start with a broom... instead I started with a 25 pound bar. Ten easy reps, boy that was allot of fun. Let's try it with the real bar... lol. What a funny difference twenty pounds can make. Ten fun and fairly easy reps as I struggled to keep my balance, knees straight and feet firmly planted. On the last rep the bar was resting on my head... Teh Skinny!

TOTAL WORK: 4900

Diet fine, sleep good. Fun session tonight. The snatch squat is a keeper. Holding the bar overhead for ten reps in a locked out position was the most difficult aspect of the lift. Gonna work this lift hard over the next eight or so weeks.

Nice and easy on the back squat, I know I should be moving allot more weight. I've never really trained the squat all that hard before, and I'm really loathe to do so. But I will. I've got to put aside my mental hang-ups and embrace the discomfort these will bring.

Coke: thanks bro.

Patz
10-10-2005, 10:03 PM
Thanks Rex!!

I can finally hold my head with pride at the office, becaue you ain't **** unless you can bench your bodyweight..lol.

Your workouts are looking great. BB rows are sick as usual. The bench will come along, just keep eating heavy and lifting hard.

I'm interested in these snatch squats..I'm gonna do some googling.

Manveet
10-10-2005, 10:26 PM
Nice work Rex, atf squats are looking pretty strong for someone who doesn't really squat.

Good luck with the snatch squats, those sound like fun!

Rex
10-12-2005, 11:50 AM
Yesterdays workout:

Hammer Curls
32 x 10
32 x 10
32 x 9 ---- 928
Comments: Going to stay with 32 pounds and concentrate on form. For at least one more week.

Close Grip Bench Press
120 x 9
120 x 8
120 x 7 ---- 2880
Comments: Good three sets but I really wanted 120 x 10. Good progress.

BB Curls
75 x 9
75 x 6 ---- 1125
Comments: 75 x 9! Not too bad.

Bench Dips
95 x 11
95 x 10
95 x 7 ---- 2660
Comments: Nice improvement from last week.

Total Work: 7593

Diet poor, sleep ok. My diet was off and I slept like ****. I got maybe fours sleep and had a chem test this morning at 8 am. I hate that.

Pretty good session though, nice improvments all around. I'm not bumping up the weight yet but work and reps are all up.

Pat: Indeed. I just mope around, helpless, lost and dejected, knowing I aint ****. :) lol. Bodyweight bench is a fine milestone! Snatch Squat, probably better known as the Overhead Squat. http://danjohn.org/overhead.html is probably the best article on the movement.

Manveet: Thanks man. I'm going to really start training them hard now and I expect to add allot of weight to the bar over the next month or so.

Coke
10-12-2005, 12:03 PM
I have a great deal of respect for the overhead squats, good job...nice past couple of sessions bro, doing fine work.

Patz
10-12-2005, 02:43 PM
Looks good. man..

Are you bench dipping with 95lbs on your lap?

Rex
10-13-2005, 01:36 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
220 x 7
220 x 7
235 x 5
255 x 3 ---- 5020
Comments: Another fine session. I think I'm back on track. Lots of mental crap before doing these + I'm doubting my form. Maybe I'm not staying tight enough in the core... Stayed nice and tight for the 255 x 3 and it went up easily. Just real nice overall.

Pull-Ups
10 x 7
10 x 6
10 x 6 ---- 190
Comments: 10 x 7 is a nice little PR. Nice way to cap off the session.

Total Work: 5210

Diet poor, sleep strange. Diet is off track again, second day in a row. Slept a whole bunch of hours.. ten, twelve, who the **** knows, yet I don't really feel rested. Tonight's session was ace. Great progress and now I'm feeling energized.

Coke: Thanks bro!

Pat: Thanks man. That's 95 pounds on my lap.

Rex
10-13-2005, 05:59 PM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
140 x 5
130 x 6
140 x 4
130 x 5 ---- 2690
Comments: Minor progress but I'm dissapointed with it. I'm going to stick with my current scheme for one more week. If I don't see any appreciable progress next session I'm just going to kill myself.

Incline Bench
120 x 6
120 x 5
120 x 6 ---- 2048
Comments: Increased the intensity a bit; all three sets with 120 and it was alright.

Total Work: 4730

Diet perfect, sleep ok. Diet has been awesome, 3K+ cals today. Much needed!

Alright, so if my bench doesn't improve I'm really not going to kill myself. That would pointless. But I will kill my ****ing spotter. That prick bastard - I can see it in his eye's - he really gets a kick out of my lack of progress.

Alright, I'm not going to kill my spotter either. In fact, I don't even have a spotter. But I will change my scheme up. Maybe drop a set of flat bench and do three sets @ 135. I've got to do something. I'm thinking the lack of progress might be due to too much volume? Another words I'm just not giving my body enough time to adapt between sessions.

Or maybe I'm giving too much time and I need to go to a higher volume scheme. It worked with pull-ups. But higher volume means lower intensity and I hate to use lighter weight.

What a conundrum. And of course, this problem is so much more important than the biostatistics test I should be studying for. I mean, ****, why should I worry about things like school when I have a bench press that needs fixing?

Its called priorities.

Cause we all know you just aint **** unless you bench your bodyweight.

Manveet
10-14-2005, 12:13 PM
Try benching two times per week, not going to failure (1-2 reps shy). I'm almost positive your bench will jump up.

Patz
10-14-2005, 03:21 PM
Cause we all know you just aint **** unless you bench your bodyweight.

Dude..you can bench your bodyweight if you can 5 rep 140 for sets.

Don't kill your spotter..lol...that was hilarious..

I may be able to finally 1rm my bodyweight, but I still can't have an above average volume pullup day, can I?

Rex
10-14-2005, 08:14 PM
Pull-Ups
BW x 10
BW x 7
BW x 6 ---- 23
Comments: Way off my best efforts. I mentally highjacked myself on this one big time.

Barbell Rows
warm-up:
115 x 10
135 x 10
work:
175 x 5
175 x 7
175 x 6 ---- 3150
Comments: These still felt heavy, but not as bad. I might be here a while.

Dumbell Rows
82 x 10
82 x 10 ---- 1640
Comments: Another nice week with the DB Rows. PR in weight, reps, work, ect.. Next week I'll row with 87 pounds

Total work: 4813

Diet perfect, sleep fine. Ate a bucket load of calories today, relatively speaking. I realize some of you guys cut on what I bulk with.

Decent session tonight, I'm very pleased with the DB Rows. I like being able to add weight to the bar. Surprise, surprise.

Manveet: I'm going to take your advice and try benching twice a week, taking it one or two reps shy of failure. I think this might work. Now I need to formulate some kind of routine.

Pat: Well someones got to pay. And now Manveet is suggesting I bench twice a week... trying to trick me into overtraining. With his fancy benching schemes. Twice a week. Bah. ;-)

Coke
10-15-2005, 08:32 AM
Its good to try training a body part twice per week and just experimenting in general - good chest and back work.

Kiaran
10-15-2005, 02:09 PM
Rex, I just looked through your journal and have to congratulate you on your progress thus far. Those rows are strong as marble, man. Wish I could pull that much :( Keep improving everything else around your bench and your bench will improve. It will be left with no option but to grow. I like what I see, keep moving forward :)

Rex
10-16-2005, 09:58 AM
ATF Back Squats
175 x 10
135 x 10
135 x 10 ---- 4450
Comments: Form was a bit sloppy on the first set. Otherwise strong, lower back took a beating.

Snatch Squat
45 x 8
45 x 7 ---- 675
Comments: I felt allot stronger holding the bar over my head, but keeping my balance and core tight, correct depth... just correct form, was allot more difficult this week. Going to stay with the bar for another week.

TOTAL WORK: 5125

Diet perfect, sleep fine. This session took it out of me. My lower back was very tight after the back squats. I'm going to keep putting more weight on the bar though. I especially want to get the other two sets up to par. Next week I'll do a 180, 145, 135 progression.

Need to come up with a scheme that will accommodate benching twice a week. I'm thinking something along the lines of chest/back/legs/chest/back. Will continue to mull this over.

Coke: I've been using the same routine for over a year now essentially unchanged. It's time to mix things up and give other things a shot.

Kiaran: Thanks allot man! I think some guys are good at pressing, others are good at pulling. Most people bench 30 - 40 pounds more than they row... I just happen to row 30 - 40 pounds more than I bench. Hey, thanks for the encouragement and good words man, it's appreciated.

Kiaran
10-16-2005, 11:53 AM
Squats are lookin smooth, man. To avoid that "sloppy" first set, you might do one set of say 95 lbs or so to warm up your muscles and joints and tendons. Then the first set out of the gate won't be so tramatic (assuming you don't already do this). Also, I have a question for you: why 3 sets of 10 on squats? Why not 3 sets of 5 or sets of 6/8/10 in progression or something to that effect?

Coke
10-16-2005, 12:07 PM
Nice and precise work on the atf and snatch squats Rex.

MM
10-16-2005, 12:48 PM
What are your cals like now?

Weight?

Rex
10-17-2005, 07:30 PM
Hammer Curls
32 x 10
32 x 10
32 x 8 ---- 896
Comments: These are feeling better. I'm going to up the first set to 35 pounds.

Close Grip Bench Press
120 x 10
120 x 8
120 x 6.5 ---- 2940
Comments: 120 x 10(!). Going to bump the weight to 125.

BB Curls
75 x 8
75 x 7 ---- 1125
Comments: Nada.

Bench Dips
95 x 12
95 x 10.5
95 x 8 ---- 2898
Comments: Nice. Finally broke the plateau. Next week I'll put 100 pounds on my lap.

Total Work: 7859

Diet good, sleep ****. This was one of those workouts that felt rather blah, but somehow was very productive. I met several goals and get to bump the weight on the Bench Dips and CGBP. Total work was/is very high for arm day. Overall pleased.

Kiaran: Thanks for the advice Kiaran. No particular reason on the 3 sets, ten reps with the squats. In general when I hit ten reps I bump the weight up. I'm going to keep doing ten reps bump the weight until I can't anymore. I'm curious to see how far I can take it. Every now and again I may do some heavy triples or singles.

Coke: Thanks brother.

MM: My bodyweight is at 152, I'm averaging 2600 cals a day. I've put on five pounds since beginning the bulk in September. My goal is 160 by January 1st. It's a slow bulk and so far things are right on track. Hey Mike - I think you've made the right decision. A little time off will do you some good.

Patz
10-17-2005, 08:19 PM
Nice job in the weight gain, Rex! I bet you're gonna see some major strength gains soon as well..

Coke
10-18-2005, 05:27 AM
Fine effort with those arms bro - great to see you are about to bump the weights up on them moves next go around.

Kiaran
10-18-2005, 12:41 PM
I like the progress, man. It's steady as a river. Very organized and consistant. Keep it up! BTW, nice dips too!!

Manveet
10-18-2005, 01:54 PM
Nice progress with the dips and cgbp. I can definitely see that flat bench going up as well in the near furture, great work man!

Rex
10-19-2005, 08:08 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
220 x 10
220 x 8
235 x 7 ---- 5605
Comments: Solid progress. First set went up real easy. Another very good session. I'm going to up the weight.

Pull-Ups
10 x 5
15 x 4
15 x 4 ---- 170
Comments: Pullups are getting harder, probably cause of the weight gain. Decided to change it up a bit and add some more weight. In a way it makes the session less stressfull. Next week I'll do three sets of 15.

Snatch Squat
45 x 10
45 x 8 ---- 810
Comments: Added these in today. Damn, these are tricky little ****ers! Gives me a new appreciation of those cats snatching 300 + pounds... I'm going to stick with the bar until the movement gets easier. It's all about form with this one.

Total Work: 6585

Diet off, sleep good. Making good progress with the Deadlift again. Starting to approach PR levels... Last time I stalled out at 235... I hope I can blast through that this time. Good session today.

Took a biostatistics test today and absoutely crushed it! Thank the good lord cause I've been doing less than stellar in my other classes. I can use the A.

Mrelwooddowd, CoCoa, Kiaran, Manveet: Thanks guys. Your encouragement is definitely appreciated.

MM
10-19-2005, 08:19 PM
Hey Mike - I think you've made the right decision. A little time off will do you some good.

Unfortunately, it wasn't much of a choice. I've injured my back rather badly, to the extent that walking was somewhat difficult (now it's just a little painful). Hopefully I'll be able to work out Sunday.

Deads looking good. Are you going mixed grip now?

Patz
10-20-2005, 07:07 PM
Good stuff, Rex..

Also, prizzops on the school stuff. I don't know what I'm gonna do when I become a student again..lol

Coke
10-21-2005, 05:50 AM
Props here too on the excellent grading with the biostatistics, do your best to bring the other classes up there as well.

Really unique in here with the format and what you are doing, plus making good progress throughout - :thumbup:

Kiaran
10-21-2005, 09:11 AM
Great work! I like those deads, add some more weight. I noticed the same thing on my chins when I started gaining some weight too. They seem to get a little more difficult as I continue to bulk. This is a good thing though :D

Rex
10-22-2005, 11:04 AM
Flat Bench
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
140 x 5
130 x 7
140 x 3
130 x 5 ---- 2680
Comments: Bah! God forbid I get one extra rep. Just one! That's all I ****ing want. One rep more than last week. Is that too much to ask? Another flat week on the flat bench. Bah.

Incline Bench
120 x 7
120 x 6
120 x 5 ---- 2160
Comments: Slight progress.

Total Work: 4840

Diet off, sleep good: Diet has been off for most of the week. It's not that big of a deal, **** happens. This ain't a race anyway, its a marathon.

Busy week has forced me to move my routine around a bit. Typically I do chest on Wednesday but due to scheduling circumstances I wasn't able to bench until last night. Today I'll do back, tomorrow squats and I'll be back on track with arms on Monday.

Minor progress on the bench but it's all good. I'm waiting for my breakout...!

MM: I didn't realize that you hurt your back that badly. That sucks man. Don't rush back into it unless your ready. Injuries really suck.

Mixed grip on the deads and it helps.

mrelwooddowd: Thanks bro. It depends upon your genetic propensities, but your hair might fall out when you go back ot school. At least that's what has happened to me.

Coke: Thanks man. You've always got a good word to say, offering encouragement. Its appreciated.

Kiaran: Thanks man. Yeah, I guess your right. Pull-ups/Chin-ups are the only exercises that you can justify getting weaker... It just means your bulk is working!

Patz
10-22-2005, 03:36 PM
LOL..If only I had even made it to 19 before the hairloss began..

A bit of cruel humor for teh skinny journal..

Rex
10-22-2005, 09:00 PM
Pull-Ups
BW x 10
BW x 7
BW x 6 ---- 23
Comments: Way off my best efforts. I'm not sweating it though.

Barbell Rows
warm-up:
115 x 10
135 x 10
work:
175 x 8
175 x 7
175 x 6 ---- 3675
Comments: First set felt very strong. Excellent progress overall. These are back on track.

Dumbell Rows
87 x 9
87 x 7 ---- 1392
Comments: Damn! 87 x 9! It won't be long before I bump up the weight again. I've added 55 pounds to my DB Rows this year.

Total work: 5090

Diet could be better, sleep, allot of it.

Another tremendous back day. Mucho gains.

I think I might be getting sick. My head has been feeling funny and I did not want to lift tonight. Tomorrow is squat day and I'm toying with the idea of putting 185 on the bar for ten. That would be a PR, as well as everything after it. I'm shocked at todays strong rowing and overall progress. I feel like **** and did not want to lift at all.

It demonstrates just how important consistency and perseverance is to success. Sometimes it's all about just showing up.

mrelwooddowd: LOL yeah brother, that looks about right!

Kiaran
10-23-2005, 12:31 PM
Your back = teh str0ng! I really like that rowing, dude. So where do you feel like you are breaking down on the flat bench press (where do you stick and where is the weight heaviest in the ROM)? I didn't make good progress with bench until I brought up my tricep strength. Perhaps try some close grip benching on your push day? Also had a question about your numbers: you put down 140 for your bench, which isn't a typical number one sees on barbells. Are you using those thick-ass 2.5 lb collars on the bar or are you just adding 2.5 lb plates on there?

Coke
10-23-2005, 01:55 PM
Precise work on the chest and back Rex, a couple of movements for those body parts should do the trick - ;)

Patz
10-23-2005, 02:03 PM
Your db rows pwn..I don't GET it!!

Awesome, dude..

Rex
10-23-2005, 10:41 PM
ATF Back Squats
185 x 10
145 x 10
135 x 10 ---- 4650
Comments: Solid first set, though the last two reps were tough coming out of the hole. Otherwise it's a 5 pound ten rep PR. Second set felt light... Total work at this level of intensity is also a PR. Very pleased. Gonna bump again next week.

Snatch Squat
45 x 10
45 x 10 ---- 900
Comments: These felt really good today. Much stronger. Felt strong throughout the entire range of motion, at the bottom, at the top, fast and explosive, good balance. What a bitch to do them after the back squats though! Next week I bump the weight.

TOTAL WORK: 5550

Diet good, sleep good. Good session tonight. Was a bit scared of the 185. I dislike squatting but I know if there is any exercise on this planet that's going to allow me to reach my goals it's the squat. I just gotta be brave and keep putting more weight on the bar.

Kiaran: Thanks for the props dude! I think I'm generally getting stuck at about the halfway point. I just added CGBP. It's been in my routine for ten weeks now. Previously I was doing one-arm tricep extensions. I was hoping the CGBP would jump-start my flat bench but so far no luck. I want to give the CGBP a bit more time. I think I'm going to have to change the routine up so that I'm benching twice a week though. Advice, particularly on the bench press, is ALWAYS welcome bro!

Coke: Thanks bro. Maybe I should start overhead pressing again.

mrelwooddowd: LOL. Yo, thanks for the props bro. As far as I'm concerned, my rows are normal. It's everything else that's lagging! ;-)

Patz
10-23-2005, 11:29 PM
I agree on the CGBP..I think you'll enjoy it, and see some good gains on regular bench as a result.

Coke
10-25-2005, 05:03 AM
Squats can be a you know what but you did indeed step up to the plate with them, nice intensity - keep on bro!!

Kiaran
10-25-2005, 09:12 PM
Great squating, Rex! You've defintely got some great endurance going on for you. What do you think your max is?

MM
10-25-2005, 09:37 PM
Good squatting. I say increase volume a little, hit the hammy's baby. :D

Manveet
10-26-2005, 06:42 PM
Nice work with the squats mang. PR's are always a good thing.

I agree with Mike, blast those hammies to hell!

Rex
10-26-2005, 10:14 PM
Hammer Curls
35 x 9
32 x 9
32 x 8 ---- 859
Comments: I hate these ****ing things. Plus its real easy to get sloppy while doing them. I'm trying to keep the weight down and concentrate on form.

Close Grip Bench Press
125 x 7
125 x 6
125 x 5 ---- 2250
Comments: My left shoulder and now arm down to the elbow joint continues to hurt from pressing movements. Particularly unracking the weight...

BB Curls
75 x 9
75 x 7 ---- 1200
Comments: Pretty good. 80 pounds is right around the corner.

Bench Dips
100 x 13
100 x 10
100 x 8 ---- 3100
Comments: Nice. Gonna have to bump the weight again. Next week its 105.

Total Work: 7409

Diet ok, sleep good. Good session, very happy about the bench dips as I Just bumped the weight last week. I look forward to having three plates on my lap. Tomorrow is deadlift day.

mrelwooddowd: CGBP was in full effect!

Coke: Thanks bro! I'm really going to step it up over the next few weeks. Time to get serious!

Kiaran: Thanks bro! I've got some more in me for sure. I did 275 x 1 over the summer but the rep wasn't really ATF. I'll find out my true ATF max soon enough ;)

MM: Yo, you must have read my mind! Just a few days ago I was thinking about my hamstrings and how they suck. What can I do for hammies? No machines, just free weights. Not SLDL's either ;)

Manveet: Yeah, no doubt. Any exercise suggestions?

Coke
10-27-2005, 05:12 AM
You will get the groove going on the hammers and end up liking them for they are a good movement...fine arm day.

Kiaran
10-27-2005, 09:13 AM
Nice numbers on that CG Bench, man. When you are doing your pressing moves (i.e. bench), make sure to keep your shoulders pulled back tight as you push forward with your arms and chest. Don't let those shoulders come forward at the top of the rep, as this puts unecessary strain on the joints. Think of it like keeping your shoulders pulled back and locked in place with your back muscles. Also, it is possible that your tendon in your arm/shoulder is hurting because you didn't warm it up before hitting those CGs? Next time take 1-2 sets with 50% of the weight you'll be working with before you do your working sets. This is of course assuming you didn't alrady do this.

MM
10-27-2005, 04:47 PM
MM: Yo, you must have read my mind! Just a few days ago I was thinking about my hamstrings and how they suck. What can I do for hammies? No machines, just free weights. Not SLDL's either ;)


Good mornings.

Rex
10-27-2005, 09:10 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
225 x 7
225 x 7
245 x 5
265 x 3 ---- 5170
Comments: Pretty pleased with this. 265 x 3 is a ten pound three rep PR. Had some serious grip problems during that set.

Pull-Ups
15 x 4
15 x 4
15 x 4 ---- 180
Comments: Pretty easy but these caused some serious pain in my left arm. At the elbow joint running up into the shoulder. A continuation of yesterdays pain.

Snatch Squat
50 x 10
50 x 8 ---- 900
Comments: First set felt good. Good depth, balance and speed. Core stayed nice and tight. Trouble keeping the bar locked out over head though. Must have gotten cocky because on the eigth rep of the second set I fell over. :zipit:

Total Work: 6250

Diet ok, sleep ok. I did not want to lift tonight, not at all. I'm glad I did, it turned out to be a pretty good session. Meanwhile I'm having all sorts of pain running through my left arm, shoulder and back.

Tomorrow is bench and I don't want to aggravate this.

Gotta figure this one out cause I don't want to deal with a ****ing injury.

Coke: I agree. I'm going to stick to them because I think they've helped my forearms.

Kiaran: Thanks for the advice bro! I'm going to focus on keeping my shoulders pulled back. I don't know if that's the problem, but it can't hurt. Clearly I'm doing something wrong because this is an ongoing issue + my bench kinda lags behind everything else.

MM: Excellent! Yes, that's perfect. Just what the Dr ordered. GM's. I like. I thought that was a back movement?

Patz
10-27-2005, 09:29 PM
What the hell's wrong with SLDL?

I love em!

Coke
10-28-2005, 05:56 AM
Vice nice workout overall Rex...props on the deads pr man.

Rex
10-29-2005, 08:50 AM
Bench Press
warm-up: 65 x 12, 85 x 8, 105 x 5, 115 x 3
work:
140 x 4
140 x 3
Comments: I knew right from the first warm-up set that this just wasn't going to happen. Eventually the pain in my left arm became too great and I had to stop. I hate to to say it but this is a relatively serious injury. Serious enough that I'm going to lay off pressing for a while. The pain is right above the elbow joint.

Rather than let yesterday's session become a total wash I gave the GM's a go. As is my tendency when attempting a new exercise for the first time I started out very light.

Goodmornings
45 x 10
55 x 10
65 x 10
75 x 10
85 x 10
Comments: Allot of reps with very light weight. This was an awkward movement but my hams are definitely sore today.

Diet fine, sleep ok. The pain in my arm is serious. I'm going to lay off pressing for at least a week, probably more. Today I do back, I'll see how it goes. Anything that aggravates the injury will be removed.

Patrick: Nothing wrong with SLDL's! There's plenty right with them, it's just that I already pull coventional style and wanted a different kind of movement. Plus, the idea of doing SLDLs after squats scares me. ;)

Coke: Thanks bro.

Manveet
10-29-2005, 09:46 PM
Looks like you're gonna have to take it easy with the pressing. Do you know exactly what the problem is with your arm? Sounds like it could like a pinched nerve or something?

I regards to exercises for the hammies, GM's and glute ham raises are great if you really dont want to do any RDL's or SLDL's. You can even through in some pull-throughs if you want.

Rex
10-30-2005, 12:27 AM
Pull-Ups
BW + 15 x 3
BW + 25 x 3
BW + 35 x 2
BW + 45 x 1 ---- 23
Comments: Decided to try something different today with the added weight low reps. Session was decent but my left arm was in allot of pain by the second set... And I struggled through the movement. I'm going to have to cut out pull-ups until my arm heals.

Barbell Rows
warm-up:
115 x 10
135 x 10
work:
175 x 6
175 x 7
175 x 5 ---- 3150
Comments: Not surprised with this. Was nervous about the weight beforehand, though the first set felt ok. Having grip problems again, and I also know why. Never fear, chalk is on its way!!!

Dumbell Rows
87 x 10
87 x 8 ---- 1566
Comments: Despite everything I got 87 x 10 and next time I'll bump the weight to 92 pounds. 100 pounds aint that far off. That'll be a cool little milestone.

Total work: 5090

Diet good, sleep good. My arm was hurting after this workout, I think from the pullups. In fact it's still bothering me right now... @ 130 am. This puts a serious damper on whatever satisfaction I got from the DB Rows.

Going to continue on, lay off all movements that aggravate the injury. If need be I'll cut out everything and do something like Squat/Deadlift/Squat on Mon/Wed/Fri for a few weeks.

This **** really sucks.

In other, more positive, news: I'm getting fat.

Manveet: Pinched nerve, maybe a tendon, I'm not sure. It hurts right above the elbow... I guess where the tricep attachs to the elbow joint. It's not inflamed or anything, and it doesn't hurt when I'm not lifting. Just gotta let it heal I guess.

I'm gonna stick with the GM's for a bit, see what happens.

Built
10-30-2005, 12:31 AM
How wide is your grip on pullups?

Coke
10-30-2005, 01:01 PM
Great news on putting on some pounds Rex, lol - :D ...past couple of sessions are fine, bring on the chalk.

Rex
10-30-2005, 09:18 PM
ATF Back Squats
185 x 3
185 x 10
150 x 10
145 x 10 ---- 5355
Comments: Minor mishap on the first set caused me to rerack after three reps. The 185 x 10 really took it out of me. The next two sets just finished me off. Lower back took a beating. Going to bump the heavy set to 190.

TOTAL WORK: 5355

Diet good, sleep ok. Horrible session tonight though the numbers are right where I want them to be. Nearly failed on the 185 x 10. I'm mentally tired and physically banged up. Both elbows/arms whatever are in allot of pain, probably from squeezing the bar so tight.

I was out of it and not up for the snatch squat. Decided to give it a try anyway and again fell over at the bottom of my second rep. Called it a night at that point.

If pain is weakness leaving the body then I'm one strong dude!

I may take a week off. I'll see how I feel after the two days rest.

Built: Wow! Female presence in my journal! :hello:
Shoulder width grip on the pullups.

Coke: Thanks man. Soon I'll be skinny fat!

Patz
10-30-2005, 09:37 PM
Good stuff on those rows, man. They just keep goin' up!

Bad stuff on the injury..just eat up, and let it get better no matter how long it takes.

SLDL after squats isn't too bad. I usually do a set of some shoulder stuff in-between to let my quads calm down a bit, before SLDLing.

Kiaran
10-31-2005, 09:45 AM
Rex, sorry to hear about that shoulder and arm giving you grief :( I know how you feel, my left arm occassionally gets all ****ty too. I think you're doing the right thing by giving it some rest. Nice leg work and super strong deads up above. Keep grinding through the workouts and your arm will heal before you know it :)

Built
11-01-2005, 01:00 AM
Well, the grip width is fine at least.

Sorry about the injury. They lick.

GMs ARE awkward at first, aren't they? My husband is STRUGGLING with his form on those.

He really, REALLY loves it when I tell him he's not doing 'em right, too.

Yeah.

Good times.

;)

Patz
11-01-2005, 07:02 AM
He really, REALLY loves it when I tell him he's not doing 'em right, too.

Yeah.

Good times.

;)

I got a nice chuckle from this..

Manveet
11-01-2005, 01:22 PM
Manveet: Pinched nerve, maybe a tendon, I'm not sure. It hurts right above the elbow... I guess where the tricep attachs to the elbow joint. It's not inflamed or anything, and it doesn't hurt when I'm not lifting. Just gotta let it heal I guess.


Does sound like a pinched nerve. A bone chip could be causing it for all you know. Did you land hard on your elbow recently? I know a buddy who needs small surgery to remove a bone chip from his elbow because it is pinching a nerve. What is the pain like? Dull pain or shooting pain?

Crapsicle
11-01-2005, 04:23 PM
I See Some Nice Rowing Up There....nice

Rex
11-07-2005, 07:20 PM
So I took the week off in order to give my elbow time to heal. Unfortunately, it's still not right. Therefore I am forced (!) to modify my routine a bit. I'm still not exactely sure what I'm going to do, but I figure I'll squat twice a week and deadlift once. I'll revaluate my elbow in two weeks.

During my break I got Atlarge stuff... Opticen, Creatine ad ETS. First time using ETS and I hope it helps the elbow situation. I've been using Opticen for a while now but ran out... Now I have five big jugs to go through :D

Chalk came!!! And I'm back on the protein.

ATF Back Squats
190 x 3
200 x 3
210 x 2
225 x 1
210 x 2
200 x 3
190 x 3 ---- 3405
Comments: The idea of 190 x 10 was killing me. So I decided to do something a bit different. Just doing triples makes things so much easier mentally, and keeps my lower back nice and fresh. It was fun, though I wasn't as strong as I thought I would be.

Good Mornings
95 x 10
105 x 10
115 x 10 ---- 3150
Comments: Nice and easy.

Snatch Squat
50 x 9
50 x 10 ---- 950
Comments: These are tricky! Even with the light weight.

Total Work: 7505

Diet perfect, sleep good. Diet is still on point, bodyweight is at 154.5 with seven weeks to go. Hopefully the weight gain will translate into greater strength! The opticen should give a real big boost.

This injury is frustrating as all hell. Some pain after back squats but what's a guy to do? I can't stop. Just going to avoid directly aggravating it and hope my constitution is up to the task.

Anyway, it's good to be lifting again.

Pat, Kiaran, Built, Crapsicle: Thanks for taking the time to stop by!

Manveet: It's hard to explain. It kinda throbs, sometimes there's a flash of pain. The throbbing is at the elbow joint - where the tricep meets the elbow. Flash of pain throughout the upper arm - sometimes at the delt / upper arm tie in.

It's weird that my arm felt a little tweeked after the back squats but the overhead squats caused no discomfort.

Patz
11-07-2005, 09:55 PM
Workout looks good, dude..

They got a campus free clinic, or sports medicine clinic you can visit for that elbow?

You could donate the elbow to science!

Kiaran
11-07-2005, 10:19 PM
Super workout man. Sorry to hear about the totally bum elbow :( Mine hurts too if it makes you feel any better :p Those GMs are strong as hell and what sort of crazy **** are you doing with snatch squats? :D Sounds fun. Heal up!

Coke
11-08-2005, 09:54 AM
Good to go for a while with plenty of products, lol - should serve you well man...workout looks fine.

Manveet
11-08-2005, 01:09 PM
Nice work with the ATFs man.

Hopefully that ETS will help your joints, it's a good product.

Rex
11-09-2005, 07:21 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
225 x 10
225 x 7
245 x 5 ---- 5050
Comments: Decent enough session. Next week I'll bump the weight up. And that's really the bottom line, isn't it?

My back was / is still sore from the GM's on Monday and it presented a problem today. Started feeling funny/sloppy towards the end of 225 x 10 so I took it easy the rest of the way. I don't want to blow out my back, this ****ing elbow is bad enough.

Snatch Squat
50 x 6
50 x 6 ---- 600
Comments: Bah. Still sore from squatting on Monday, flexability problems plus my elbow was hurting from the last set of deads. That's my excuse and I'm sticking to it.

Total Work: 5650

Diet perfect, sleep good. Elbow is still bothering me. Felt fine until the the very last set of deadlifts. What can I do? I can't ****ing stop. Not now.

Lesson learned today: Don't GM and then DL two days later... Duh. Next week I'll do GM's on Friday.

Had the opportunity to use the chalk today for the first time. Hurrah! That **** is ****ing awesome! No grip problems, plus it felt cool to rub that white stuff everywhever. Score one for teh skinny!

Another lesson learned today: It really is important to alternate your mixed grip when DLin'. That's a long story but just take my word for it.

Pat: lmao! I should donate my ****ing brain to science... I hate going to dr., never satisfied with them. But I may have to.

Kiaran: Thanks man. I just started those GM's two weeks ago. I should be able to throw allot more weight on the bar over the next few weeks.

Coke: Yeah, I got allot of stuff here! The opticen should last at least until the new year... ad that's two shakes day. 600 extra cals to throw around is going to make this bulk extremely easy.

Manveet: Thanks bro. I hope the ETS works. It's not the type of thing I would normally buy... But I trust Chris Mason and allot of people on the site have said good things about it, including you. So I'm giving it a shot. So far I really don't feel anything noticable.

Coke
11-10-2005, 05:20 AM
Unfortunately you may need to give the elbow some rest and get some glucosamine/chondroitin to help you out in this plight...happened to me a couple of years back and the stuff actually works. Session is looking good regardless.

Rex
11-13-2005, 12:07 PM
ATF Back Squats
190 x 5
190 x 5
190 x 5
190 x 5
190 x 5 ---- 4750
Comments: Pussied out again and instead of 190 x 10 did 190 x 5 x 5. Therefore I bump. Next time I'll squat with 195.

Snatch Squat
50 x 10
50 x 10 ---- 1000
Comments: First set felt strong. Time to bump.

Total Work: 5750

Diet good, sleep ok. Bulk is going good, gaining weight though allot is fat. I'm +8 pounds heavier, though my waist is @ 32 inches. That's +1 inch. I don't think anything else is getting bigger :(

The session didn't feel so good but it was good. Progress on both lifts. I'm trying to stay the course despite everything.

Coke: Thanks man. Injuries suck! It'll heal though, just takes some time.

MM
11-13-2005, 07:43 PM
Tons of leg work going on in here. If you think you're gaining just fat, it would appear to me that you should adjust something (total calories, macros, something).

Coke
11-14-2005, 05:49 AM
The squats are damn good and don't forget it Rexy Rex - ;)

Patz
11-14-2005, 11:07 PM
Aren't you close to 6 feet? If you've got a 32 inch waist going, you must have a wide build. You're probably not gaining as much fat as you think, though, unless you're rockin' the pizza at work???

Kiaran
11-15-2005, 11:50 AM
Deads and Squats are getting strong, Rex! 2pps for 10 reps is a nice feat for sure. Great job and get that elbow healed up soon.

Manveet
11-16-2005, 01:18 PM
Nice work the squats man. You probably could have had 190X10 pretty easily given that you did 5X5 with that load.

Rex
11-17-2005, 12:21 PM
ATF Back Squats
195 x 5
195 x 5
195 x 5
195 x 5
195 x 5 ---- 4750
Comments: Went with the five by five scheme again. Cause I'm terrified of doing ten of those back breaking quad bursting ass pounding reps. Last set was tough. Time to bump. 200lbs can I get a w00t?

Snatch Squat
55 x 7
55 x 8 ---- 825
Comments: First set felt strong until I fell (!) on the seventh rep.

Total Work: 5700

Diet ****, sleep ok. Diet has been poor. Session was good. Trying very hard to not bitch and moan in here :)

MM: I need to focus on legs in order to give my elbow/shoulder time to heal.

CoCoa: Thanks bro!

Pat: I'm 5'10". My shoulders aren't narrow and the fat gain is manageable. Pizza is my Taco Bell.

Kiaran: Thanks Kiaran.

Manveet: I don't know if it would have been easy, but I think 190 x 10 was doable. But 5x5 is sufficient I think. So I bump the weight.

Coke
11-18-2005, 05:08 AM
Good deal, let the elbow/shoulder rest while doing more leg work in the meantime...love the 5 x 5 atf squats.

Kiaran
11-18-2005, 09:19 AM
Very nice ATFs, man. There's definitely something that I like about the way you do things here. I'm going to take this leaf from your book if you don't mind: you are very patient with increasing the weight you move, and when you do move it, it's by a reasonable amount such as 5-10 lbs tops. Most guys (myself included) will slap on another 20 lbs when something begins to move a little easier because they are too impatient to take the small steps forward. Great work and keep showing that patience!

Patz
11-20-2005, 09:31 PM
You're smoking me in ATF's, dude..

Here's your W00T.

Rex
11-20-2005, 10:59 PM
This session actually occured on Friday, November 18!

I post:

Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
230 x 10
230 x 7
250 x 5 ---- 5160
Comments: Chalk is like white manna from heaven. Absolutely no grip problems whatsoever. 230 x 10 was a breeze on the hands and everything felt strong... except for the lower back. But I feel fine and it's time to bump. Next week will be a 235, 235, 255 progression.


Snatch Squat
55 x 7
55 x 8 ---- 825
Comments: These felt good today. Everything stayed tight and explosive, though it's not hard to be explosive with 55 pounds. Keeping the bar locked out overhead is the weak link.

Total Work: 5985

Diet poor, sleep ok. My diet has been ****ed all week long. Way short of daily cal intake requirements. Oh well. I don't think I've lost any weight and I'm still on track to meet my weight goal by Jan 1.

My elbow is feeling slightly better. I'm going to Squat tomorrow, Dealift on Wed, and squat again on Friday or Saturday and then reevaluate where I'm at. I'm real gald to be able to squat, and it's nice to improve, but I really want to get back to everything else.

Coke: Thanks bro. Reading your journal and seeing how you put some more weight on the bar each session has really inspired me.

Kiaran: Thanks bro! I'm just going to keep slapping five pounds on the bar until I can't anymore. See how long I can keep this up for. I think I might be able to keep it up for a while as long as I don't get too greedy.

Pat: I aint smoking you dude! Come on man, we're basically neck and neck and if you really wanted to you could blow right past me. Thanks for the w00t ;)

Coke
11-21-2005, 05:48 AM
The chalk can indeed come in handy, lol...doing super with the deads and in general man.

Kiaran
11-21-2005, 09:51 AM
I miss chalk :( Great job on those DLs, man, they are looking super strong! Pull that diet together, and keep pickin' those plates up.

Rex
11-21-2005, 06:24 PM
ATF Back Squats
200 x 5
200 x 5
200 x 5
200 x 5
200 x 5 ---- 5000
Comments: The first set was awesome! Probably the best set I've done. Very fast and powerful, good form, just ace. The last set was hagard, maybe the worst I've ever done ;). But I got the five by five so it's time to bump. 205 here I come.

Snatch Squat
55 x 10
55 x 10 ---- 1100
Comments: Very nice. Bump to 60. These are done with a snatch grip, ass to the grass.... :zipit:

Total Work: 6100

Diet fine, sleep fine. Bdyweight roughly 155 which is good. I don't look or feel bigger but the tape measure is giving me a half inch on my thigh and a quarter on my calf.

Ugh.. these ****ing squats are killing me. I put allot of pressure on myself with this too. I squat again on Friday and I'm going light... three sets of 160. Then the following session I'll bump up to 205.

Coke: Thanks Coke. Your support is much appreciated brother.

Kiaran: Thanks bro. One last push before the 2006! I'd like to pull 275 x 5 or 300 x 3 by the New Year...

Coke
11-22-2005, 05:29 AM
Bumping the squats this way is great, really focused and targeting your goals.

Manveet
11-22-2005, 01:05 PM
Nice work with the squats Rex, 5x5 is a great program for strength and size.

Good luck with the deadlift goal, you'll smoke 275X5 for sure.

Rex
11-23-2005, 08:02 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
235 x 10
235 x 7
255 x 5 ---- 5270
Comments: Felt pretty good. Absolutely no grip problems whatsoever. It's a true thanksgiving miracle. Time to bump. Next week I'll go with a 240, 240, 260 progression.

Snatch Squat
60 x 7
60 x 7 ---- 840
Comments: Second set felt much stronger than the first.

Total Work: 6110

Diet back on track, sleep was the suck. Eat big get big is what I like to say almost never. Felt like **** today, slept very poorly and I might be coming down with a cold. Tonight's workout almost didn't happen.

I'm glad it did. Basically tonight was one big PR. Ten and five rep PR on the deadlift, first time using 60 with the snatch squat. I went in thinking I'll just do 235 x 5... maybe 7. Next thing I know I'm locked out at ten, feeling pretty strong about it too. Then, just to prove it, I threw the bar across the room at this skinny guy who also happened to be deadlifting right across from me. Surprisingly he didn't duck.

Instead he threw his barbell at me.

I ducked.

And as I ducked the barbell that I threw crashed into the mirror and the skinny guy, mocking me all session with his deadlifts, was gone. The gym manager kind of freaked out and accused me of having, and I quote, "another psychiatric episode, you skinny ****." So now my gym membership has been revoked and I'm forced to work out in my basement again.

Happy thanksgiving.

Coke: Thanks Coke.

Manveet: My first time ever messing around with a 5 x 5 but I've read allot about it. Have you see this? : http://readthecore.com/200510/markr2.htm - this has been floating around in my mind...

Thanks allot for the vote of confidence regarding the deadlift! It means allot man.

Coke
11-24-2005, 05:43 AM
U know where they can go?? - too bad that took place, I'm sure you'll find a way around it ok...nice dead work.

Patz
11-24-2005, 10:11 AM
ROFL, Coke..

Funny story, Rex. Good work on the deads. I remember you pulling that weight only for a couple, not too long ago, eh?

Manveet
11-26-2005, 02:24 PM
Manveet: My first time ever messing around with a 5 x 5 but I've read allot about it. Have you see this? : http://readthecore.com/200510/markr2.htm - this has been floating around in my mind...

Ya, I've read the article.

Those guys know what they are talking about, that's for sure. There is also a thread on wbb in the powerlifting forum where I posted a bunch of stuff on 5x5 from one of my books.

here it is: http://www.wannabebigforums.com/showthread.php?t=68772

Kiaran
11-26-2005, 04:41 PM
Good story, Rex. Great work on the DLs and those Squats are stronger each time I visit in here. Super strong ****ing work, bro!

Rex
11-26-2005, 07:55 PM
ATF Back Squats
205 x 5
205 x 4
205 x 2 ---- 1845
Comments: I got my ass handed to me today. I was supposed to go light but I said **** it, lets give 205 a go. That was a mistake. Next session is a light one, and then I'll take another stab at 205 5 x 5.

Good Mornings
115 x 10
125 x 10
135 x 10 ---- 3750
Comments: These still feel a bit funny but I'm going to stick with them for a while. The last set was relatively tough. Next week I'll give 135, 145, 155 a go. See how that works.

Snatch Squat
60 x 8
60 x 8 ---- 960
Comments: Nada.

Total Work: 6555

Diet good, sleep ok. I'm still on target to hit my year end weight goal. Bodyweight is probably around 157 right now. Definitely the heaviest I've ever been in my life.

My elbow and shoulder are feeling allot better and I hope to resume upper body work after next week.

Coke: :) Thanks Coke, I was just playing around with that gym incident. I do work out at home though!

Patrick: Yes sir! Back in July I hit a plateau @ around 235. I think at that point I was overtraining the deadlift because my numbers started slipping. Anyway, my previous best was 235 x 7. I think I've blown past that plateau this time.

Manveet: Good thread! I think when I resume upper body work it's going to be with a program very similar to Bill Stars.

Kiaran: Thanks bro!

Coke
11-27-2005, 11:46 AM
Little bit of the prankster in U, lol - it did sound a little farfetched...no you ain't joking about them squats though bro.

Rex
12-01-2005, 08:03 AM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
240 x 10
240 x 7
260 x 5 ---- 5380
Comments: Deads felt very strong today and I set another ten rep, five rep PR. 240 x 10 was cake and now it's time to bump. Next week I'm going with a 245, 245, 265 progression. I feel very confident about these.

Snatch Squat
60 x 9
60 x 8 ---- 840
Comments: I really wanted 60 x 10 but couldn't come out of the hole on the tenth rep. I had to drop the bar! Overhead mishaps always give me a good chuckle.

Standing OH Press
60 x 10
65 x 10
70 x 7 ---- 1740
Comments: Wanted to give these a try and see how my elbow/shoulder would hold. And hold they did. No pain so I'm going to keep the OH Presses in my routine. Felt great to be able to do some quality upperbody work.

Pretty light weight on the OH Press. I haven't done any OH pressing since April. At that time I was only pressing 80 x 8. My presses are the suck. Next time, I guess Friday, I'll use a 65, 70, 75 progression.

BB Shrugs
115 x 10
125 x 10
135 x 10 ----
Comments: Figured these can't hurt my elbow so why not give them a try? Frankly, I really don't care for the movement all that much.

Total Work: 6400

Diet ok, sleep ok. My bodyweight is officially 157.2. By far the heaviest i've ever been in my life. Bodyfat is managable but sometimes I think I'm getting too fat in the gut. My waist is about 32 1/2 inches.

The bulk is good. So far I'm + 10 pounds, + 1.5 inches on my waist. I still fit easily into my size 30 jeans though. My thigh is + 1/2 inch. I don't think any other measurement has changed.

And it's all ****ing good! Good session, making moves.

Coke
12-02-2005, 06:09 AM
Your bulk is going well, that is some good news - you need a bit of a gut in order to put on more size, lol...awesome work on those deads, getting awfully close to 300lbs with'em - nice effort overall Rex.

Manveet
12-02-2005, 01:08 PM
Nice work with the deads man. Congrats on the bodyweight PR!! Don't worry about your waist, that can be dieted off with a little UD2;)

MM
12-02-2005, 02:13 PM
Nice bulking work, man. Ten pounds is no joke.

Kiaran
12-02-2005, 03:00 PM
Awsome progress, dude. I really like the numbers you are putting up on those deads. Sorry to hear the squats ran you over the other day, but I'm sure you'll nail the next set :p

Rex
12-03-2005, 02:36 PM
ATF Back Squats
160 x 5
160 x 5
160 x 5
160 x 5
160 x 5 ---- 4000
Comments: I'm a pussy, and squats scare me. Not sure where to go from here cause the pyschological stress of heavy squatting turns me into mental mush. It's pathetic, and I need help.

I think I may go with a pyramid style progression: 150, 165, 180, 195, 210

Good Mornings
135 x 10
145 x 10
155 x 10 ---- 4350
Comments: These were pretty easy. I feel this allot more in my lower back than I do in my hamstrings though. I'm going to continue to work with light weight/high reps and concentrate on my form. Bump to a 140, 150, 160 progression.

Snatch Squat
60 x 9
60 x 9 ---- 1080
Comments: Feet were too narrow during the first set, second set was good.

Standing OH Press
65 x 10
70 x 8
75 x 7 ---- 1735
Comments: Weak! Bumping to a 70, 75, 80 progression. Elbow felt fine.

Total Work: 9430

Diet ok, sleep fair. Good session despite mediocre numbers. It's not a race, it's a marathon. Just stick to the game plan and be in it to win it.

Coke: Thanks allot bro! Check out the pic... It's my fat-gut inspiration ;)
Indeed, it does seem like my DL is getting close to 300! I hope I can get there soon, and thanks for acknowleding the effort brother!

Manveet: Thanks bro! If I go straight to 170 UD2 will probably be in my future!

MM: Thanks Mike. 160 by January has been my mantra. Then we'll see if my gut can handle 170 by April!

Kiaran: Yep, those squats hit me like a mack truck! Thanks for the props man.

Coke
12-04-2005, 12:00 PM
Quite ridiculous with the gut inspiration pic - :D ...everyone has gone through the same ordeal with squats, lol - it took me years to actually get into them. Glad to hear the elbow has cooled out.

Rex
12-05-2005, 07:20 PM
ATF Back Squats
150 x 5
165 x 5
180 x 5
195 x 5
210 x 5 ---- 4500
Comments: The last set is a PR but the the last two reps were absolutely hagard and maybe even a bit unsafe. Way too much give in my core. Going to stay here for a bit.

Snatch Squat
60 x 10
60 x 10 ---- 1200
Comments: First set felt nice. Bumping to 65.

BB Rows
135 x 10
135 x 10
135 x 10 ---- n/a
Comments: Nice and easy. Elbow felt fine. Going to reincorporate them back into my program.

Total Work: 5700

Diet off, sleep poor. Was up all night studying for an organic chemistry test. It paid off cause allot of the stuff I learned last minute was on the test. One day I'll learn not to wait until the very last minute... Bad habit.

Anyway, decent session. I tried the flat bench after the rows but my shoulder immediately felt uncomfortable even though I was only using 115. Not sure what to do about chest/pressing movements. At least the OH presses feel fine.

I'll figure it out. Workouts are very much in a transition phase right now.

Coke: LOL. That's the (in)famous Russian Oly lifter Vasily Alexeev. He pressed 500+ pounds overhead in Oly competition. I think that gut is the source of all his powers. :D

Coke
12-06-2005, 06:11 AM
Can't be waiting too late like that to get your studies on dude, U did good though and that is so cool...will be good for U to get back to some upper body work once U completely heal up - making headway with the legs in the meantime.

Manveet
12-06-2005, 12:43 PM
Nice work with the squats man, keep chipping away at them like you have and those numbers will keep going up.

Also, nice work with the organic chem exam. That has to be a difficult class.

Rex
12-08-2005, 08:13 AM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
245 x 10
245 x 7
265 x 5 ---- 5490
Comments: I think I'm approaching my strength limit in these rep ranges. I'm bumping the weight to a 250, 250, 270 progression. Next week is going to be tough to get the ten and five.

Snatch Squat
65 x 7
65 x 7 ---- 840
Comments: Felt heavy. Purposefully went to seven reps on each set and then stopped.

Standing OH Press
70 x 10
75 x 10
80 x 6 ---- 1740
Comments: First two sets were stronger than I expected. Bumping to a 75, 80, 85 progression.

Diet off, sleep good. I really want to pull 275 x 5 by the first week of the new year. Within the context of my current lifts though. So that means 255, 255, 275. I'm going to have to pay extra close attention to recovery - sleep and diet, hydration, protein intake, etc.. over the next few weeks.

Otherwise, good session. Friday will be Squats, GMs, Snatch Squats, OH Press. Tried some pull-ups (pronated) last night but they aggravated my elbow. Plus I'm fat and weak.

Coke: Slowly but surely I'll get back into the upper body groove. I just got to find the niche.

Manveet: Yeah, organic has a bad reputation as the dreaded chemistry course. It's certainly not easy, but it's also kinda fun, which makes it easier.

Kiaran
12-08-2005, 12:06 PM
Nice moves, bro. Deads and squats are moving along. Just out of curiosity, how are you performing your BB Rows? Are they overhand, wide grip, parallel to floor or what?

Coke
12-09-2005, 04:48 AM
Sweet plan on bumping the weights up next time out on the deads and standing overhead press, fine job Rex.

Rex
12-09-2005, 09:02 PM
ATF Back Squats
150 x 5
165 x 5
180 x 5
195 x 5
200 x 4 ---- 4250
Comments: Ok, I'm going to need to back off and work my way back up. The last rep of 195 x 5 was tough. So tough that I bumped the last set down to 200. I failed coming up out of the hole on the fifth rep of the last set. Had to drop the weight. Depressing.

Good Mornings
140 x 10
150 x 10
160 x 10 ---- 4500
Comments: This is still an awkward movement. The last set felt heavy. Going to bump up the first set and keep everything else the same.

Snatch Squat
65 x 8
65 x 8 ---- 1040
Comments: Pleased with these. The shining moment of tonights session. Both sets felt good, the weight felt comfortable overhead. The second set felt especially strong. Stopped with juice in the tank.

Standing OH Press
75 x 10
80 x 8
85 x 5 ---- 1815
Comments: Ok, bumping to 80, 85, 90.

Chin-Ups
BW x 8
BW x 6
BW x 5
Comments: First time ever doing chin-ups; until now I had always done pull-ups (pronated grip). These don't seem to aggravate my elbow injury all that much so I'm going to continue doing them.

Total Work: 9430

Diet good, sleep good. All's good in the hood. Wish the session was better but it's fine. Gotta find something for chest. I think I'm going to try DB bench presses, see how that feels. I need to back off the squat. Maybe drop down to 165 and just work up from there...

Kiaran: Thanks man. I take a pretty wide grip on the bar: pinky on the rings. Grabbing it overhand. My torso is parallel with the floor, particularly when I row light weight. My form with 135 is ultra strict. I actually started each rep from the floor (ala "Pendlay"), but hate to call it a Pendlay row.

When I row heavy weight I get this weird hop going. My torso is still basically parallel but it's a very explosive movement. Sometimes I think that hop allows me to row relatively heavy weight, but mind you, before I hurt my elbow I was rowing with 90 DB's too. I think working the DB rows hard helped my BB row out allot.

Coke: Thanks Coke.

Coke
12-12-2005, 06:05 AM
Lowering the numbers may not be a bad idea Rex, afterall you want to be in control of the squats...doing good here.

Manveet
12-13-2005, 12:55 PM
I doubt you need to drop down to 165. I would probably just go down to about 180-185 and try to build up again. Or, just stick with what you have going (200X4) and you should be able to punch out another rep or two with that weight within the next few weeks. Bill Star recommends that latter of the two choices.

Rex
12-19-2005, 07:41 PM
Took a week off and now I'm back, skinnier than ever:

ATF Back Squats
180 x 5
180 x 5
180 x 5
180 x 5
180 x 5 ---- 4500
Comments: These were harder than the numbers look!

Snatch Squat
65 x 8
65 x 8 ---- 1040
Comments: Second set was much stronger than the first. A proper warm-up might do me some good.

Standing OH Press
80 x 9
85 x 5
90 x 3 ---- 1415
Comments: Going to stay here until I can get 80 x 10.

Chin-Ups
BW x 9
BW x 6
BW x 5
Comments: Good to be doing these. I'm a big believer in the value of chin-ups/pull-ups.

Total Work: 6955

Diet ok, sleep ok. Bodyweight is @ 158. Two weeks to gain two more pounds... And then I'll bulk up to 165 throughout January.

Looked like **** after tonights session. Lips were blue and my face was pale. That can't be good. I'll try my best not to have a heart attack.

Two more finals to go: Organic on Wed., and Cell Bio on Thurs. Off to study for the rest of the night.

Wednesday is deadliftday.

Coke
12-20-2005, 04:55 AM
Good stuff, you taking them finals head on and should do well man...nice workout - sweet plan to bulk next month.

Manveet
12-20-2005, 05:56 PM
Good luck with the finals man. Keep chipping away at those squats, 200X5 will be yours sooner than later.

Rex
12-22-2005, 08:55 PM
This session should have happened last night but I had to push it forward a day due to finals.

Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
250 x 10
250 x 7
270 x 5 ---- 5600
Comments: The first set was a tough ten reps. The next two sets were alright. Bumping to a 255, 255, 275 progression. I really want to pull 275 x 5.

Snatch Squat
65 x 9
65 x 8 ---- 840
Comments: Actually felt these in my legs tonight! Lockout over head seams to be improving. Was pretty strong and tight.

Flat Bench:
65 x 10
85 x 10
105 x 10
Comments: Very light to see if my shoulder and elbow would hold up. My elbow and shoulder both feel fine, didn't feel a thing. Of course I was pressing warm-up weight... But Nevertheless, the lack of pain is a very positive thing. I had basically given up on benching...

Total Work:6705

Diet fine, sleep ok. Took my last final today so I'm done with school. I get to relax!!! I should be getting allot of cool weightlifting books and whatnot for Christmas so I get to lay around for a few days just reading. It doesn't sound like fun, but it will be :)

Coke: Thanks man. For a long time I thought about 160... 160... 160... that was my goal. Now I'm basically there and I need to start thinking bigger... Programing my mind to think 180... 190... Maybe 180 by the end of 2006. That would be so sweet.

Manveet: Thanks man. I actually hit 210 x 5 a few sessions back. Then there's that session your thinking of... I was supposed to do 210 again but dropped the weight down to 200 and couldn't get out of the hole on rep four. But yeah, chipping away is the name of the game.

Coke
12-23-2005, 06:01 AM
You can reach all the goals you have in mind...275 is a cinch for you next time on the deads bro - ;)

Rex
12-26-2005, 07:26 PM
ATF Back Squats
185 x 5
185 x 5
185 x 5
185 x 5
185 x 5 ---- 4625
Comments: These were harder than the numbers look!

Snatch Squat
65 x 10
65 x 10 ---- 1300
Comments: With allot of focus and a bit of effort I was able to get two sets of ten. Therefore, I bump.

Slight tweak in left shoulder after the first set. It wasn't pain, and it subsided quick enough.

Standing OH Press
80 x 9
85 x 5
90 x 3 ---- 1415
Comments: So weak with these. This is going to be another one of those movements where I'm just going to have to be patient and persistent.

Chin-Ups
BW x 10
BW x 6
BW x 4
Comments: Blah. At least I got teh pump.

Total Work: 7340

Diet poor, sleep ok. Bodyweight is down a bit to 157. Most people over eat during the holidays, I under eat. So when I say diet is poor, I don't mean that I ate cake and cookies, I mean I didn't eat cake and cookies!

Among the many weightlifting books I got for Christmas was "Dinosaur Training" by Brooks Kubik. The book is highly inspirational, motivational and informative. Lots of cool stuff in there and it is well worth the relatively cheep price. Highly recommended for guys wanting to get strong.

Good session tonight. Particularly happy about the snatch squat. Wednesday is deadlifts and I expect to hit my goal.

Coke: Thanks for the vote of confidence Coke. I hope you had a Merry Christmas.

Coke
12-27-2005, 05:15 AM
Nice session overall, be extremely patient with the shoulder presses...best wishes for the new year ahead Rex.

Manveet
12-27-2005, 04:27 PM
Damn, I have heard great things about Dinosaur Training and Starting Strength. I need to purchase those two books.

Keep at it with the OHP. It definitely takes some time to make progress on that particular exercise. In fact, as my strength has moved on that exercise I've noticed that my lateral raise and seated shoulder press strength have gone up as well (which were both stagnant for quite some time prior to the introduction of the OHP).

MM
12-27-2005, 08:32 PM
Haha, I kind of underate during the holidays, too. Session looks good -- a little bit longer than previous ones, unless I'm mistaken. Force some food down.

Rex
12-28-2005, 09:00 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
work: mixed grip
255 x 10
255 x 7
275 x 5 ---- 5710
Comments: And there it is. Got the 275 x 5 before years end, without any special shenanigans required, as I had wanted. I think I still got some more in me before my progress stalls out, and 300 is right around the corner. Next week Iíll pull 260, 260, 280!

Snatch Squat
70 x 10
70 x 8 ---- 1260
Comments: Very nice. Lost the weight out front during the ninth rep of the second set. I really wanted to get two sets of ten but I'm very happy with this effort.

Flat Bench
75 x 10
95 x 10
115 x 10
Comments: Again, nice and easy to see how my elbow and shoulder hold up. A bit of tweek to my left shoulder during the first set, felt fine for the second and third sets. Some pressure at both elbows but all in all I think it's ok.

Total Work: 6, 970

Diet good, sleep poor. Great session tonight. PR on the DL, getting pretty close to repping with 300 now. Snatch Squat was a good solid effort, and it's great to be benching again, even if it's just light weight. A part of me figured I wouldn't be able to bench anymore. So I'm glad that I can, and I'm hoping I can continue with heavier weight and stronger efforts.

Coke: Thanks man!

Manveet: Dinosaur training is about 200 pages and under twenty bucks american. Well worth the price, it's one of the better books I've read (and I've read allot). Thick bar lifting, grip work, sandbags and barrels.... but imo it's main value is as an inspirational and motivational piece. The chapters on the mental aspects of strength training are excellent too. Very cool discussion of Oly great John Davis. The books a bargain.

I got Starting Strength also. I was a little disappointed with this book, maybe I was expecting different... It's well illustrated and well written, and accomplishes exactly what it sets out to do: Describe how to correctly perform and coach the Squat, Deadlift, Bench Press, Military Press and Power Clean. The explanations are thorough, and the power clean chapter is especially valuable, particularly if you don't have access to a coach. Personally, I was hoping to gain insight into why benching has caused me so many problems.

And that's the long of it :)

Mike: Yeah, that's how us skinny guys do. Except you ain't so skinny anymore!

Coke
12-29-2005, 05:48 AM
There is surely a particular hand and even elbow placement that will suit your benching, just experiment to find your way there...sweet progression on the deads, props for reaching the goal.

Kiaran
12-29-2005, 10:45 AM
You are turning into a Deadlift monster, bro! ****ing awesome with that 275 for 5 reps. Face it, you were meant to Deadlift :) As far as bench press goes, why not change it completely up and do dumbbells instead of barbell for awhile. It may make a huge difference...

Manveet
01-04-2006, 06:23 PM
Manveet: Dinosaur training is about 200 pages and under twenty bucks american. Well worth the price, it's one of the better books I've read (and I've read allot). Thick bar lifting, grip work, sandbags and barrels.... but imo it's main value is as an inspirational and motivational piece. The chapters on the mental aspects of strength training are excellent too. Very cool discussion of Oly great John Davis. The books a bargain.

I got Starting Strength also. I was a little disappointed with this book, maybe I was expecting different... It's well illustrated and well written, and accomplishes exactly what it sets out to do: Describe how to correctly perform and coach the Squat, Deadlift, Bench Press, Military Press and Power Clean. The explanations are thorough, and the power clean chapter is especially valuable, particularly if you don't have access to a coach. Personally, I was hoping to gain insight into why benching has caused me so many problems.


Cool, I might still pick up both myself.

looks like you are still moving along nicely with everything, deads are looking stronger and stronger

Kiaran
01-05-2006, 01:08 PM
Oiy, Rex, get your ass back in the gym and post some workouts! Hope you're doing alright...

Rex
01-09-2006, 07:18 PM
I thought this journal would be on like page ten or something!

Kiaran, thanks for saving it from the depths of Journal hell!

My DSL connnection hasn't been working since the holidays (technician just fixed today, w00t, w00t) so I haven't been online. But I haven't missed any workouts. The highlights:

Bodyweight is at 161 pounds.
260 x 10, 280 x 5 on the deadlift last week.
Big increase in the OH press. Got 95 x 5 last week, tonight I bump the heavy set to 100!
Still relatively pain free on the bench.
Overtraining the Snatch Squat.
Squats make me scared.

-----------------

Goals for 2006:

+ 100 Deadlift: 370 x 5
+ 75 Squat: 280 x 5
+ 40 OH Press: 125 x 5
+ 100 OH Squat: 165 x 5
+ 40 Bench Press: 180 x 5

Some of my strength goals might be a little conservative.

I don't really have a Bodyweight goal for the year, but I've decided to continue bulking throughout January and February with the goal of hitting 165. Waist line is currently at 33 inches and that's the upper limit of where I want it to be.

--------------------

Tonights Session:

ATF Back Squats
155 x 5
175 x 5
195 x 5
195 x 5
195 x 5 ---- 4575
Comments: Last set was haggard. Seams as if I'm favoring my left leg. I hate squats. Big time hate.

Snatch Squat
45 x 10
45 x 10 ---- 900
Comments: Injured my shoulder and am having a hard time keeping these locked out overhead. Dropped down to just the bar and going to work my way back up.

Standing OH Press
90 x 8
95 x 6
100 x 4 ---- 1690
Comments: w00T. Going to stay here until I can get 100 x 5.

Chin-Ups
BW x 9
BW x 7
BW x 5 ---- 21
Comments: Elbows were really throbbing after these. Total work is a Chin-Up PR even though I'm at an all time high in bdywght.

Total Work: 7165

Diet fine, sleep fine. Good session tonight. Wednesday is DL day and I'm going for 265 x10 and 285 x 5. Feel pretty confident though I'm definitely pushing my ten rep max. Last week I was shaking during the last few reps.

Coke
01-11-2006, 09:15 AM
You'll easily keep the waist at present size while putting on muscle overall...great to know you haven't slacked.

Rex
01-11-2006, 08:48 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
225 x 3
work: mixed grip
265 x 10
265 x 7
285 x 5 ---- 5930
Comments: Added an extra warmup set. I meant to pull 205 x 3 but I inadvertently put 225 on the bar. So I pull the three rep and was like, "****, that felt allot heavier than I was expecting..." Anway, I'm going to keep the 225 x 3 from now on.

265 x 10 (!) and 285 x 5 (!). I did my absolute best imitation of the diesel wiesel during the last rep of 265 x 10. And the 285 was rough going. I bump to 270, 270, 290! Wow, 300 is right around the corner. I'm really want that.

Going to drop the volume next week and do 270 x 5 for three sets in order to give my body a chance to catch up.

BB Row
125 x 10
135 x 10
135 x 10
Comments: Very strict form + pulling into my stomach means that I felt these in my lats. This is typically an upper - mid back movement for me. They felt ok and I'm going to slowly make my way back to what I was pulling before.

Flat Bench
95 x 10
105 x 10
125 x 8
Comments: No discomfort in my shoulder, very slight throbbing in my elbows. Using the same grip here that I do for the OH Press - just outside shoulder width - plus concentrating on pulling my shoulders back, making a tight bridge with my upper back, really seams to be helping.

I was only pressing 140 x 5, 130 x 7 before my injury, I feel confident I will be able to pass those numbers up in a few weeks.

Total Work: 5930

Diet good, sleep poor. Another good session, though I'm awefully tired. My deadlift is starting to get decent. I imagine pulling 300 x 5 and it's pretty exciting. I've put allot of heard work into getting to be... average! This year I step it up to above average :)

Coke: Thanks bro. I hope you're right. I kinda think I can put on another 5 - 10 pounds as long as I do it slow.

MM
01-11-2006, 08:51 PM
Very nice looking workout, man. 10 rep deads is no joke.

Coke
01-12-2006, 05:05 AM
Good upper body training man...the 3pps is yours soon enough on the deads.

Kiaran
01-12-2006, 10:39 PM
Man, you're gonna topple me on the weight gain, you bastard :D Very impressive deads and rowing, bro. You seem to warm up very nicely on your deadlifts, why not do the same warm up routine with your squats and bench (percentage-wise I mean)? If I've learned anything on squats and bench, it's that the warmup is really key to getting the tendons and muscles ready. Awesome to hear you are keeping those shoulders pulled back on the bench, it really does help...don't let them drift forward at lockout either. Looking good in here.

Patz
01-12-2006, 10:45 PM
I'm still alive. I opened my post in YOUR journal with a comment to draw attention to myself..lol. I'm such a whore..

Your deads are looking awesome, man! I hope the injury recovery comes along with some speed. You're a consistent guy, so you deserve some results..unlike some OTHER members (yes..ME).

Rex
01-15-2006, 11:51 AM
ATF Back Squats
160 x 5
170 x 5
180 x 5
190 x 5
200 x 3 ---- 4100
Comments: Bah. Stopped the last set short due to sloppy form. I really shouldn't be stalling out here...

Standing OH Press
90 x 9
95 x 6
100 x 5
105 x 1 ---- 1985
Comments: Not bad. I'd like to get 90 x 10 before I bump.

Chin-Ups
BW x 9
BW x 7
BW x 5 ---- 21
Comments: nada.

Total Work: 6085

Diet poor, sleep poor. I've been sleeping like **** lately. Feel like I need a break, but lately I've been taking a week off every four - five weeks! I don't like that. But I hate squatting... I'm going to grind through another week anyway, cause I think this is a mental thing, not physical.

MM, Coke: Thanks guys.

Kiaran: Thanks for the advice man. I remember reading about Paul Anderson squatting 900+ pounds daily without warming up (or something like that). So I figured if he can do it with 900 pounds, I can do it with 200 pounds. Silly, isn't it? This session I actually warmed up first: 45, 95, 135. My Bench is still very light (even for me, lol) so no warmup... yet.

Patrick: lol, its good to hear from you. Find some free time to update your journal!

Coke
01-15-2006, 12:35 PM
Everyone deserves good results...even ElWood, lol - but seriously, you're doing great throughout - keep it up.

Rex
01-17-2006, 07:17 PM
ATF Back Squats
160 x 5
170 x 5
180 x 5
190 x 5
200 x 5 ---- 4500
Comments: Warm-up w/45, 115, 135. Putting five more pounds on the bar per set next session. Form was much better tonight.

BB Row
135 x 10
140 x 10
145 x 10
Comments: Not bad, the last set was relatively tough though. Gonna bump the first two sets by five pounds. So it'll be 140, 145, 145 next time.

Flat Bench
105 x 10
115 x 10
125 x 6
Comments: Bah. Form was horrible during the second set. Made the adjustments for the second set but my strength just wasn't there. I'm such a pathetic presser.

Total Work: 4500

Diet good, sleep ok. Bodyweight still at 161. I'd like to get a PR in the Back Squat before my next break... So I'm gonna just stick it out until I get 210 x 5.

The school semester starts next Thursday. I'm taking Org Chem 2, Advanced Physiology (which should be allot of fun) and Calc 1 (which should be like death, but worse).

Coke: LMAO! Yeah, even our boy Elwood. Hey Coke, thanks for the encouraging words bro.

Kiaran
01-17-2006, 10:06 PM
Man, you're a Squat-aholic. Nice work with those ATFs and just keep stuffing food down your throat, that bench is bound to budge sooner or later. Is the bar heavy on liftoff?

Rex
01-19-2006, 09:04 PM
Deadlifts
warmup: w/overhand grip
115 x 10
155 x 8
185 x 5
225 x 3
work: mixed grip
270 x 5
270 x 5
290 x 2
315 x 1 ---- 3595
Comments: I purposfully kept the intensity high but dropped the volume for this session as I had felt I was at my max in the 10 and 5 rep ranges. I'm going to repeat that again next week in order to give my body a chance to catch up.

Anyway, the first three work sets were fairly easy and I still had some more strength in me so I went for a heavy single. The 315 went up pretty easily and I'm happy to say that's the first time I've ever attempted to pull 300 or more pounds. Also, 315 is roughly twice my bodyweight so I kinda broke two milestones this session.

I'm pretty happy about this and feel it's another notch in my belt.

Standing OH Press
85 x 10
95 x 7
100 x 5
105 x 3 ---- 2230
Comments: Not so bad, 105 x 3 was surprising. The first set was supposed to be w/90 but I loaded the bar incorrectly.

Chin-Ups
BW x 9
BW x 7
BW x 6 ---- 22
Comments: Nada.

Total Work: 5825

Diet off, sleep poor. Very good session tonight, progress on all three movements. Slowly working my way to 100+ pounds per set on the OH Press... that's pretty cool. Deadlift is getting decent and repping w/300 (a true short term goal) is right around the corner.

Got to get my sleep in order.

Kiaran: Squat-Jockey! I'm squatting twice a week. The bar felt ok coming off the uprights while benching. Not that heavy really. It used to feel heavy and actually caused me some pain... But so far so good. I hope I see some progress, my bench really lags.

Coke
01-20-2006, 05:10 AM
You've really got your work cut out for you this semester at school - good luck with it all...fine past couple of efforts.

Manveet
01-21-2006, 01:15 PM
Damn, nice work on the double bw deads!

Your military press is coming along nicely as well Rex, what is your goal for that lift?